Onsdag 15 september

A. 0:00 – 5:00: Every 30s x 10:
1. 2 Push press with 2s pause in dip and feet GLUED to the floor the whole time
2. 2 Power jerk with 2s pause in receive
*Build from easy warm up weight to technically challenging weight.

B. 5:00 – 11:00: EMOM 6:
2 Push press + 2 Power Jerk with 2s pause in receive
*Build from starting weight to a weight that makes the 2s pause challenging.

C. 5 Sets (10-12 minutes) You go, I go with a partner:
5-15s Chin over bar hold
+ 5-15s Halfway down pull up hold
+ 5-15s Active hang
(5-10s rest)
3-6 Strict Pull up
Scaled = similar positions relative to the Ring Row

D. AMRAP 20 minutes, for quality:
5 Left arm KB Push press @24/16kg
10 Left arm KB overhead walking lunge steps @24/16kg
30 Double Unders
6 Hanging thigh taps
5 Right arm KB Push press @24/16kg
10 Right arm KB overhead walking lunge steps @24/16kg
30 Double Unders
6-8 Knees to Elbows OR 12-16 V-ups

Crossfit Karlstad