Torsdag 2 september

A. Warm-Up
Every 30s x 12 sets (3 rounds), building in intensity and aggression each round:
1. 15-20s Deadbug leg lowers
2. 3 Depth Drop
3. 8 Russian KB swing @heavier weight than you usually use! (24-40kg)
4. 3 Burpee vertical jump (max effort jump at top of burpee)

B. Every 30s x 20 (10 mins):
1 Depth drop to vertical jump
1 Power clean @65% 1RM clean and build over the sets.

C. Deadlift (10 minutes)
– 10 @ 50%
– 8 @ 60%
– 6 @ 70%
– 1x Max effort @ 75%

– Last set is for max reps, leaving NOTHING in the tank.
– All reps are NOT touch and go. Lower to the floor, reset and go again.
– Max effort is capped at 20 reps.

D. MAX EFFORT Intervals:
In a 1 min window:
8/6 Cal Row (sub for bike if not enough machines)
8 Sumo deadlift high pull @43/30kg
Max Burpee box jump over in the remaining time!

2 minutes rest

x5

– Even more delicious than last week….I apologise in advance.
#SorryNotSorry

 

Olypass

A. Clean pull + hip power clean + hang clean
6 x 1+1+1

B. Segmented clean
5 x 3

C. Paus front squat w. tempo
4 x 3

Crossfit Karlstad