Tisdag 7 september

A. Snatch – on one running clock:
0:00 – 6:00: EMOM 6 @30-40% 1RM snatch
1. 2 Snatch balance + 2 Overhead squat @30-40%
2. 2 Snatch Deadlift + 2 Tall Snatch @30-40%

6:00-7:00 Rest and increase weight to around 50-60% 1RM Snatch:

7:00-10:00: EMOM 3:
3 Snatch deadlift + 3 Hang snatch @50-60% 1RM Snatch
– increase weight –
10:00-13:00: EMOM 3:
2 Snatch deadlift + 2 Hang snatch @65-70% 1RM Snatch
– increase weight –
13:00-16:00: EMOM 3:
1 Snatch deadlift + 1 Hang snatch @70%+ 1RM Snatch

C. Every 3 min x 5 sets (15 minutes):
5-7 Back Squat @70-75%
5 Deficit Pike push ups

D. 4 minute window, 1 minute rest x 3, alternating (15 minutes):

D1. 400m Run, AMRAP in remaining time:
2 Squat snatch @50/35kg
12 Air Squats

D2. 400m Run, AMRAP in remaining time:
5 Power Snatch @43/30kg
1 Wall walk

D3. 400m Run, AMRAP in remaining time:
8 Power snatch @35/25kg
8 Back Squat @35/25kg

Crossfit Karlstad