Söndag 19 september

A. Every 45s x 12 sets (9 minutes) alternating:
1. 2 Front squat with 3s pause at the bottom @82-86%
2. 30s Handstand hold practice / Scale practice

B. EMOM 12:
1. 5-10 BB Strict press
2. 5-10 Supinated strict pull up OR Ring row

Choose a load on the strict press and rep range on the strict pull up (or position on the ring row) that leaves 1-2 reps in the tank.

C. Muscle Endurance (22 minutes):
0:00 – 1:00 – 60s Max Reps
1:00 – 2:00 – 60s Rest
2:00 – 2:45 – 45s Max reps
2:45 – 3:30 – 45s rest
3:30 – 4:00 – 30s Max reps
4:00 – 4:30 – 30s rest
4:30 – 4:45 – 15s Max reps
1 min rest and transition on to next movement

Movements:
1. Double KB deadlift @2×24/16kg
2. DB Renegade Row @2×15/10kg
3. KB Goblet Walking lunge @24/16kg
4. Plate Ab-mat Sit-up @5/2.5kg

Strongmanpass

A. Alt. EMOM20
10 american KB swing
5-10 narrow grip push up
4/4 strict KB/DB press
4 double KB front squat
Add two front squats every round

B. Kettlebell Long Cycle
AMRAP10
KB clean & jerk, 2 x 24/16 kg

Crossfit Karlstad