Basic Gym

Lördagens Hyrox pass.

Lördagens CrossFit pass.
• RX -
AMRAP 20:
25 wall-ball shots (6/9 kg) (2.7/3 m)
10/15-cal Echo bike
5 wall walks

• INTERMEDIATE -
AMRAP 20:
25 wall-ball shots (4/6 kg) (2.7/3 m)
10/15-cal Echo bike
3 wall walks

• BEGINNER -
Every 5:00 for 4 sets:
15 wall-ball shots (3/4 kg) (2.4/2.7 m)
7/10-cal Echo bike
5 inch worms + a push-up from the knees
• Rest with the remaining time in the interval.

Fredagens kämpar🙌🤩
3x4 amraps med 2 min vila emellan.
Shuttleruns, TTB och sn**ch & overhead squats.🏋🏼‍♂️

Fredagens kämpar🙌🤩
3x4 amraps med 2 min vila emellan.
Shuttleruns, TTB och sn**ch & overhead squats.🏋🏼‍♂️

Morgonens starka CrossFit-gäng som har startat fredagen på bästa sätt! 😎

• RX -
For total reps:

AMRAP 4:
10 shuttle runs
21 toes-to-bars
Max power sn**ches (43/61 kg)
2:00 rest

AMRAP 4:
10 shuttle runs
21 toes-to-bars
Max overhead squats (43/61 kg)
2:00 rest

AMRAP 4:
10 shuttle runs
21 toes-to-bars
Max squat sn**ches (43/61 kg)

• Tiebreak is total power sn**ch reps.
• 1 shuttle is 7,5 m down and back.

• INTERMEDIATE -
For total reps:

AMRAP 4:
10 shuttle runs
15 toes-to-bars
Max power sn**ches (29/43 kg)
2:00 rest

AMRAP 4:
10 shuttle runs
15 toes-to-bars
Max overhead squats (29/43 kg)
2:00 rest

AMRAP 4:
10 shuttle runs
15 toes-to-bars
Max squat sn**ches (29/43 kg)

• Tiebreak is total power sn**ch reps.
• 1 shuttle is 7,5 m down and back.

• BEGINNER -
For total reps:

AMRAP 4:
7 shuttle runs
9 sit-ups
Max PVC power sn**ches
2:00 rest

AMRAP 4:
7 shuttle runs
9 sit-ups
Max PVC overhead squats
2:00 rest

AMRAP 4:
7 shuttle runs
9 sit-ups
Max PVC squat sn**ches

• Tiebreak is total power sn**ch reps.
• 1 shuttle is 7,5 m down and back.

Kvällens starka Basicfitgäng 💪

Torsdag och heavy Day!
For 7 set:
1 split & jerk

BasicFit onsdag: Kettlebell+AMRAP+Kondition, men inget knäcker detta gäng! 🤩💪

Onsdagens cf atleter🤩
Wallball i centrum😎 i abmat, boxstepups och löpningen!