Torsdag 5 augusti

A. Alt EMOM12
4 Strict Press, 75% 1RM
8 Push Press
12 Kettlebell Swing (American), 32/24 kg

B. 4 x AMRAP4
For 4 cycles:
AMRAP in 4 mins of:
4 Strict Pull-ups
8 Toes-to-bars
100 m Run

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.

C. Post Metcon stab
4 rounds for time of:
40 m Double Kettlebell Front Rack Carry, 2 x 24/16 kg
6 Ring Rollouts
8/8 Side Plank Rotations
Arch Hold, 20 secs
Rest 1 min

Olypass

A. Jerk balance
5 x 3

B. Spring jerk + split jerk
5 x 2 + 1

C. EMOM6 @50%
1 power clean + 2 front squat + 1 split jerk

EMOM6 @60@
1 power clean + 2 front squat + split jerk

EMOM6 @75%
1 power clean + 2 front squat + split jerk

C. Clean pull
3 x 4 @100% 1RM clean

Crossfit Karlstad