Måndag 18 oktober

On a running clock…

A. 0:00 – 10:00 – 10 Rounds of:
6 Ground to overhead @42.5/30kg
6 Bar facing burpees

10:00 – 12:00 – REST

B. 12:00 – 20:00 – 8 Rounds of:
4 Ground to overhead @50/35kg
8 Box jump over @60/50cm

20:00 – 22:00 – REST

C. 22:00 – 28:00 – 6 Rounds of:
2 Ground to overhead @70/50kg
12 Wall balls

NO REST before part D!

D. 28:00 – 35:00 – 7 Mins to establish 1RM Ground to Overhead

35:00 – 36:00 – REST

E. 36:00 – 46:00 – AMRAP 10 min:
6 Bar facing burpee
8 Box jump over @60/50cm
12 Wall Balls
200m Run

– We did this workout on 30th August. Refer to your training diary to check scores from then. Ways to improve:
1. If you scaled the workout last time but you can do the Rx movements under intensity, then move up to Rx this time.
2. Maintain the same 1RM in part D whilst improving your times for all other parts.
3. Maintain your scores for parts A-C, improve your 1RM in part D and score for part E.
4. Improve your times AND increase the 1RM in part D!

 

Crossfit Karlstad