Torsdag 22 juli

A. Styrkedel, totalt 20 min

In 10 min test:
1 RM strict press
Max unbroken strict pullups

At 12 min:
Alt. EMOM8
Min 1: 6 rep Strict press @ 70%
Min 2: 60 % of your max unbroken pullups

B. ”KB DT”
5 RFT, TC 15 min
12 KB Deadlifts
9 KB Hang Power Cleans
6 KB Push Jerks

C. Post metcon core
Every 2 mins for 10 mins do:
6 Ring Rollouts
6 Hollow Rocks
6 V-Ups
6 Sit-ups

Olypass

A. Muscle clean
4 x 2

B. Slow pull power clean
5 x 2

C. Barski Power Clean (3 hang power clean), AHAP 12 TC

D. Clean high pull
4 x 3 @80-90% 1RM clean

Crossfit Karlstad