Söndag 29 augusti

A. EMOM 12:
1. 3 Front squat @65-75% with 2s pause at bottom
2. 5-10 Barbell bent over row

– Weight on the front squat is dictated by your ability to hold perfect position during and after the pause!
– Barbell row should leave 1-2 reps in the tank on the first set.

B. Snatch grip Romanian deadlift:
– 5×5-10, leave 1-2 reps in the tank

– Aim to improve from last week in one of the following ways…
1. Same weight for more reps
2. More weight for same reps
3. Both!

C. 1:30 Work, 1:00 Rest x 6 alternating, (3 of each):
Ci.
6 KB Front rack walking lunge
4 KB Deadlift
@2×12/16kg

Cii.
6 DB Bent Over Row
4 DB Power Clean
@2×22.5/15kg

– Yep, you guessed it, the goal is to not put the KBs or DBs down for the whooooole 90 seconds….

Crossfit Karlstad