Onsdag 29 september

A. Warm Up – AMRAP 4 minutes:
10s Dead hang
10 Alternating lunge with overhead swing
3 Push up to down dog
6 Alt. DB Snatch @ 22.5/15kg

B. EMOM 10:
1. 5-10 Tempo ring dip @31X1
2. 1-4 Perfect Wall Walks

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

– We hit this 2 weeks ago. Check your training diary to see what you did then so we can progress from it today!

D. AMRAP 10 minutes, for quality:
4 Plate bearhug get-ups @20/15kg
6 Right arm KB Front Rack Tall Kneeling to standing @24/16kg
6 Alternating KB Snatch from floor
4 Plate bearhug get-ups @20/15kg
6 Left arm KB Front Rack Tall Kneeling to standing @24/16kg
6 Alternating KB Snatch from floor

E: Grip work (9 minutes):
30s of Barbell forearm curls
10s Rest
30s Plate pinch hold
10s Rest
30s Dead hang
1:10 Rest
x3

Crossfit Karlstad