Tisdag 21 september

A. Technique: Every 45s x 8 (6 minutes) Alternating:
1. 3 Box jump with straight leg landing
2. 3 Tall Clean @ 30-40%

B. Weightlifting (10 minutes)
10 sets of 1 Low Hang Clean + 1 Clean
– Start at around 65% of 1RM Clean and build across the sets to a heavy 1+1
– Drop the bar after the low hang clean!
– Aim to complete a set roughly every minute.

C. EMOM 10:
1. 3-4 Back Squat @ 80-85%
2. 30s of Kipping HSPU

D. AMRAP 3 minutes, 1 minute rest x 4, (16 minutes) alternating:
D1. Climb the ladder: 2-4-6-8…
Power Clean @ 42.5/30kg
Wall Ball @ 9/6kg

D2. Climb the ladder: 2-4-6-8…
Hang Squat Clean @ 42.5/30kg
Toes to bar

Crossfit Karlstad