Tisdag 5 oktober

A. Technique: Every 45s x 8 (6 minutes) Alternating:
1. 2x 1 Power Clean w/3s in catch + 1 Push press + 1 Power Jerk
2. Lunge Complex (2 rep each side, each variation)
3. 10s Kip Swing, 5s rest, 10s Hollow, 5s Rest, 10s arch
4. 20s of Single / Double unders + 5-10 Air Squats

B. EMOM 10:
20-30 DU + 1 Power Clean, + 1 Power Jerk building from part A to a heavy single

C. Back Squat (10 minutes):
Build to 1RM

D. Metcon (17:00)

0:00 – 2:00: Max Bar muscle Ups / Chest to Bar / Pull Ups

2:00 – 3:00: 1 minute Rest

3:00 – 5:00: Max bar facing burpees

5:00 – 7:00: 2 minute Rest

7:00 – 17:00: ”DT”
5 Rounds:
12 Deadlift @ 70/47.5kg
9 Hang Power Clean
6 Shoulder to Overhead
(10 minute cap)

 

Crossfit Karlstad