Tisdag 28 september

A. Technique: Every 45s x 8 (6 minutes) Alternating:
1. 2x 1 Hang Power w/3s in catch + 1 Front squat + 1 Push press
2. Lunge Complex (2 rep each side, each variation)
3. 10s Kip Swing, 5s rest, 10s Hollow, 5s Rest, 10s arch

B. Weightlifting (7.5 minutes)
Bi. Every 45s x 5: 1 Low Hang Squat Clean + 1 Power Jerk
Straight into…
Bii. Every 45s x 5: 1 Hang Squat clean + 1 Power Jerk
– Start at 65% of 1RM Clean + Jerk and build across the 10 sets.

C. Every 2 minutes x 6 sets (12 minutes)
1. 2 Back Squat @ 85-90%
2. 30s Bar muscle up practice

D. With an 11 minute time cap:

2-4-6-8-10 Power Clean + Power Jerk @ 50/35kg OR 50% 1RM Clean + Jerk
20 Air squats

1 minute rest

2-4-6-8-10 Hang Squat Cluster @ 50/35kg OR 50% 1RM Clean + Jerk
10 Down Ups

The Catch: All sets on the barbell must be Touch and Go UNBROKEN. If you drop the bar in the middle of a set, you must restart the set.

Crossfit Karlstad