Torsdag 30 september

A. Warm-Up (6 minutes)
Every 30s x 12 sets (3 rounds), building in intensity and aggression each round:
1. 15-20s Deadbug leg lowers
2. 3 Depth Drop
3. 5 BTN Snatch push press with 2s pause at top
4. 5 Jumping Snatch pull @ 20/15kg

B. Every 30s x 20 (10 minutes):
1 Depth drop to vertical jump
1 Power Snatch @65% 1RM snatch and build over the sets.

C. Deadlift (12 minutes)
– 10 @ 50%
– 8 @ 60%
– 6 @ 70%
– 4 @ 75%
– 1x Max effort @ 80% @ 0 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)
In a 1:00 window:
8/6 Cal Row (sub for bike if not enough machines)
8 Burpee to target
Max Double DB snatch @2×22.5/15kg in the remaining time

2 min rest
x5

– This is a repeat from 5 weeks ago. Check your training diaries for how many reps you got each round and beat it today!

Olypass

A. Hip power clean + hip clean
8 x 1+1

B. Clean pull + clean
6 x 1+1

C. Clean deadlift + hang clean pull
5 x 1+1

Crossfit Karlstad