Tisdag 12 oktober

A. Technique: Every 45s x 8 (6 minutes) Alternating:
1. 4 Back Squat Wide + 4 Narrow + 4 Normal @ 20/15kg
2. 3 Slow motion muscle clean + 3 Thruster @ 20/15kg
3. 10s Kip Swing, 5s rest, 10s Hollow, 5s Rest, 10s arch
4. 5 BB bent over row + Front rack mob remaining time.

B. Back Squats. Every 3:00 x 4, Compete a set (12 minutes)
1 x 6 @65%
1 x 6 @70%
1 x 6 @75%
1 x Max effort @80% (2 RIR)
– After the set is complete, spend 45-60s on Handstand walk practice drills.
*RIR = Reps in reserve. I.e stop 2 reps before failure, so there is a grind but it doesn’t get ugly.

C. Segmented Clean Deadlift + Segmented Clean Pull + Segmented Power Clean (8 minutes)
4-6 sets of 1+1+1 @ 65% of 1RM Clean and build

– Segmented pauses are at 1 inch off the floor and top of kneecap.

D. In a 5 minute window (19 minutes)
15-12-9:
Thruster @ 43/30kg
Pull Ups
Calorie Row / C2 bike @ 80% effort in the remaining time
2 minute rest
x3

 

Crossfit Karlstad