Torsdag 9 september

A. Warm-Up (6 minutes)
Every 30s x 12 sets (3 rounds), building in intensity and aggression each round:
1. 10/10s Side plank
2. 3 Depth Drop
3. 5 Glute Bridge
4. 4 Broad jump

B. Power! (19 minutes)
B1. Every 30s x 10 (5 mins):
1. 3x 1 Power clean + 1 Power Jerk @65%
2. 4 Box jump over as fast as possible @60/50cm

– 2 min rest and increase weight on the barbell –

B2. Every 30s x 10 (5 mins):
1. 2x 1 Power clean + 1 Power Jerk @70-75%
2. 3 Broad jump for max distance

– 2 min rest and increase weight on the barbell –

B3. Every 30s x 10 (5 mins):
1. 1 Power clean + 1 Power Jerk @75-80%
2. 2 Burpee box jump for max height*

*max height = max height of the jump on to box, NOT max box height. We want to explode from the bottom of the burpee to get to back to two feet, then EXPLODE again to get as high as possible and ”float” down on to the box. ”I am a gazelle.”

C. MAX EFFORT Intervals (15 minutes):
In a 1 min window:
5 Burpee box jump (FULL extension at the top)
5 Power Clean @35/25kg
Max Thrusters @35/25kg in the remaining time
2 minutes rest

x5

– One last big send on these intervals before we change the work + rest periods next week!

Olypass

A. EMOM10
Torokhtiy Snatch Complex (Snatch +
Snatch Balance + Snatch Push Press + Overhead Squat)

B. Hang power snatch + hip snatch (2 sek pause i båda receiving pos.)
6 x 1+1

C. Snatch balance (3-5 sek paus i botten)
4 x 3

Crossfit Karlstad