Torsdag 22 september

A. Warm-Up (8 minutes)
Every 30s x 16 sets (4 rounds), building in intensity and aggression each round:
1. 2 DB Deadlift + 2 DB hang snatch + 2 DB Snatch – repeat on other side @ 22.5/15kg
2. 20s Deadbug leg lowers
3. 4-6 DB Box step over @ 1 x 22.5/15kg for 2 round, 2 x 22.5/15kg for 2 rounds.
4. 5 Squat jump for max height

B. Power! (11 minutes)
Every 30s x 10:
2 Hang Power Snatch @ 65%
2 Squat Box Jump
1 minute Rest
x2

C. Deadlift (12 minutes)
– 3 @ 60%
– 3 @ 67.5%
– 2×8 @ 72.5-75%
– 1x Max effort @ 72.5-75% @ 1 RIR
*RIR = Reps In Reserve
*All sets are with a CONTROLLED touch and go, what is controlled? No-one else in the class should be able to hear your plates touch the floor…
* The max effort set is capped at 20 reps

D. MAX EFFORT Intervals (13 minutes) Alternating:
Di. In a 1:15 window:
8 DB Box Step Over @2×22.5/15kg
8 DB Deadlift
Max Box jump over in remaining time

2:00 Rest

Dii. In a 1:15 window:
10 Hang Power Snatch @42.5/30kg
30 Double Unders OR 30 Lateral hops over bar
Max Bar facing burpee in remaining time

 

Olypass

A. Snatch pull
6 x 3

B. EMOM12
3 position snatch (hang/low hang/floor)

C. Snatch pull to hold
4 x 4

Crossfit Karlstad