Söndag 12 september

A. EMOM 12:
1. 3 Front squat @68-78% with 2s pause at bottom
2. 6-8 Snatch grip 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. Superset (15 minutes):
B1. Romanian deadlift:
– 5×5-10, leave 1-2 reps in the tank

B2. Strict Toes To Bar
– 5×4-12

– On the romanian deadlift, try 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. 30s Work, 10s rest (and transition to next movement) x 9 (3 rounds):
1. Max effort ring rows
2. Max effort DB bicep curl
3. Max DB gun hold carry

D. 30s Work, 10s rest (and transition to next movement) x 9 (3 rounds):
1. Max Alternating DB Front rack walking lunge
2. Max DB Deadlift – with 3 second descent each rep
3. Max DB Front squat – with 3 second descent each rep

Strongmanpass

Alt EMOM42

5 KB push up thruster 2 x 24/16 kg

6/6 plate OH lunges, 20/15 kg

5 double DB STOH, pick load

10 burpee to plate

3 deadlift + 1 power clean+ 3 front squat, AHAP

Vila

Crossfit Karlstad