Torsdag 7 oktober

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. 3-5 Snatch Balance
3. 3 Box jump step down
4. 5 Jumping Snatch pull @ 20/15kg

B. Power! (19 minutes)
B1. Every 30s x 10 (5 mins):
1. 2 Power Snatch + 1 Snatch @65%
2. 4 Box jump over as fast as possible @60/50cm

– 2 min rest and increase weight on the barbell –

B2. Every 30s x 10 (5 mins):
1. 1 Power Snatch + 1 Power Snatch @70-75%
2. 3 Broad jump for max distance

– 2 min rest and increase weight on the barbell –

B3. Every 30s x 10 (5 mins):
1. 1 Snatch @75-80%
2. 2 Burpee box jump for max height*

C. MAX EFFORT Intervals (12 minutes)
Ci. In a 1:00 window:
12 Overhead Squat @ 35/25kg
Max Calorie Row in the remaining time

2:00 Rest

Cii. In a 1:00 window:
12 DB Power Clean @ 2 x 22.5/15kg
Max Burpee Box Jump @ 60/50cm in the remaining time

2:00 Rest

x2

Olypass

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

B. Snatch deadlift + hang snatch pull + hang snatch
6 x 1+1+1

C. Snatch lift-off
4 x 3 @90-110%

 

Crossfit Karlstad