About Author: Marcus Herou

Website
http://crossfitfalun.se/

Posts by Marcus Herou

  • CP Snatch – 85% x 1 x 3set; 50% x 1 x 5set OTM HPC 85% x 1 x 3set DB snatch 85% 2/2 x 3set Hang Clean Pull – 90% x 2, 95% x 2, 100% x 2 MAP 6 min 2 MU + 8 WB + 8 TTB

    Måndag 2012-05-21

    Posted on 2012/05/20 | Inga kommentarer
    CP Snatch – 85% x 1 x 3set; 50% x 1 x 5set OTM HPC 85% x 1 x 3set DB snatch 85% 2/2 x 3set Hang Clean Pull – 90% x 2, 95% x 2, 100% x 2 MAP 6 min 2 MU + 8 WB + 8 TTB

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  • MAP 5min [ 6 hpc 60/43kg + 4BBJO 60/50cm + 3 MU ] Vila 5min 4min [ 4/4 pistols + 8 pullups ] vila 5min 3 x [ 1min ttb, 1min vila ]

    Lördag 2012-05-19

    Posted on 2012/05/18 | 3 kommentarer
    MAP 5min [ 6 hpc 60/43kg + 4BBJO 60/50cm + 3 MU ] Vila 5min 4min [ 4/4 pistols + 8 pullups ] vila 5min 3 x [ 1min ttb, 1min vila ]

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  • CPc Snatch Ladder Skill DB Snatch practice Lactic Regionals 2012 Event 1

    Fredag 2012-05-18

    Posted on 2012/05/16 | 5 kommentarer
    CPc Snatch Ladder Skill DB Snatch practice Lactic Regionals 2012 Event 1

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  • CP HPC 1RM sen 5 x OTM 2 x HPC 90% eller Snatch Heavy Double sen 90%; 2x3set Skill MU/ DB snatch practice Lactic 21-15-9 [ Back Squat 60kg/43kg + Pullups + HSPU ] Midline 3 x [ 1min ttb, 1min vila ]

    Onsdag 2012-05-16

    Posted on 2012/05/15 | 6 kommentarer
    CP HPC 1RM sen 5 x OTM 2 x HPC 90% eller Snatch Heavy Double sen 90%; 2x3set Skill MU/ DB snatch practice Lactic 21-15-9 [ Back Squat 60kg/43kg + Pullups + HSPU ] Midline 3 x [ 1min ttb, 1min vila ]

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  • MAP 90-95% 15 x row/run 30s/30s, vila 3min mellan varv 5-6, 10-11

    Tisdag 2012-05-15

    Posted on 2012/05/14 | 2 kommentarer
    MAP 90-95% 15 x row/run 30s/30s, vila 3min mellan varv 5-6, 10-11

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  • CP Snatch 1RM Skill MU / DB Snatch practice Lactic For time: 25 BS 60kg/43kg + 20 PU + 15 STO 60/43kg 25 FS 40kg/30kg + 20 PU + 15 STO 40kg/30kg 25 OHS 30kg/20kg + 20 PU + 15 STO 30kg/20kg Midline amrap strikta (dead hang) k2e, vila 5min...

    Måndag 2012-05-14

    Posted on 2012/05/12 | 5 kommentarer
    CP Snatch 1RM Skill MU / DB Snatch practice Lactic For time: 25 BS 60kg/43kg + 20 PU + 15 STO 60/43kg 25 FS 40kg/30kg + 20 PU + 15 STO 40kg/30kg 25 OHS 30kg/20kg + 20 PU + 15 STO 30kg/20kg Midline amrap strikta (dead hang) k2e, vila 5min...

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  • CPc/Lactic/Stamina individual For time: 2k row + 50 pistols + 15 HPC 102,5/60kg, vila 15min CPc/Lactic/Stamina team 1k row + 25 pistols + 15 HPC 102,5/60kg, vila 15min MAP 80-85% 4min [ 6 FS 40kg/30kg + 6 TTB ] Rest 2min 4min [ 3/3 frontrackade lunges 40/30kg + 6 V-Ups...

    Lördag 2012-05-12

    Posted on 2012/05/12 | 7 kommentarer
    CPc/Lactic/Stamina individual For time: 2k row + 50 pistols + 15 HPC 102,5/60kg, vila 15min CPc/Lactic/Stamina team 1k row + 25 pistols + 15 HPC 102,5/60kg, vila 15min MAP 80-85% 4min [ 6 FS 40kg/30kg + 6 TTB ] Rest 2min 4min [ 3/3 frontrackade lunges 40/30kg + 6 V-Ups...

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  • CP individual Först 5 x OTM Snatch 70% sen: OTM Snatch ladder med start på 70kg/35kg, ökning med 5kg. Varje runda i stegen startar med 20 DU, vila 15min CP Team Först 5 x OTM Snatch 70% sen: OTM Snatch ladder med start på 70kg/35kg, ökning med 5kg Skill MU...

    Fredag 2012-05-11

    Posted on 2012/05/10 | 8 kommentarer
    CP individual Först 5 x OTM Snatch 70% sen: OTM Snatch ladder med start på 70kg/35kg, ökning med 5kg. Varje runda i stegen startar med 20 DU, vila 15min CP Team Först 5 x OTM Snatch 70% sen: OTM Snatch ladder med start på 70kg/35kg, ökning med 5kg Skill MU...

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  • CP Hang Power Clean 1RM eller Snatch heavy double, vila 10min CPc 5 x OTM 2 Snatch 80%, vila 10min Skill Dumbbell snatch eller MU practice 10min Lactic 100% 50 BS 60kg/43kg + 40 PU + 30 STO 60/43kg, vila 15min MAP 80-85% 5min [ 4 Burpee Box Jump Over...

    Onsdag 2012-05-09

    Posted on 2012/05/09 | 6 kommentarer
    CP Hang Power Clean 1RM eller Snatch heavy double, vila 10min CPc 5 x OTM 2 Snatch 80%, vila 10min Skill Dumbbell snatch eller MU practice 10min Lactic 100% 50 BS 60kg/43kg + 40 PU + 30 STO 60/43kg, vila 15min MAP 80-85% 5min [ 4 Burpee Box Jump Over...

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  • 2 x [ Row/Run 2k @ low aerobic effort, rest 10 min]

    Tisdag 2012-05-08

    Posted on 2012/05/08 | Inga kommentarer
    2 x [ Row/Run 2k @ low aerobic effort, rest 10 min]

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