Saturday -Hamstrings and other stuff.....Sunday 5 burpees

Mixed stuff with focus on Hamstrings....and not for time...:-)

Coach S made up this 

Box Squat ( West side barbell style)

4 x 20kg

3 x 30kg

2 x 35 kg

2 x 35 kg

2 x 40 kg

2 x 40kg

Straigh deadlifts----feet elevated so bar is at toes ( we stood on a box)

5 x 40kg

5 x 50kg

5 x 60kg

3x 70kg

Snatch grip dead lifts

5 x 70kg

5 x 70 kg

5 x 70kg

Markbock Deadlift....

Bar elevated to be righ over knees...

1x110kg bar under knees - super heavy 

Pullups.

overhand 

4 x 1

we fixed that bar thing  and then we did

1+1 x100kg

2 x 110kg

2 x 120kg

2 x 130kg

1x 140kg FAIL 

1x 140kg GOOD

1 x 145 kg FAIL 

Toes 2 Bar

4

5

..

Feeling my core and my hamstrings....

Sunday 

December 5th =5 Burpees 

according to CrossFit Örebro's Burpee Challenge......

Tomorrow  - shoot day.

Peace. Love. CrossFit.