Torsdag 21 oktober

A. Warm-Up (6 minutes)
Every 30s x 12 sets (3 rounds), building in intensity and aggression each round:
1. 15-20s Bird dog
2. 3-5 Muscle Snatch
3. 3 Squat jump to plate with straight leg landing
4. 5 Jumping Snatch pull @ 20/15kg

B. Power! (12 minutes)
0:00-6:00 – Every 40s x 9:
2 Snatch balance @ 65% 1RM Snatch
2 Box jump with straight leg landing

6:00-7:00 – Rest

7:00-12:00 – Every 30s x 10:
1 Hang power snatch with 2s pause in the catch
1 Burpee vertical jump

C. Deadlift (12 minutes)
– 5×5 @ 70%
– 1x Max effort @ 70% (leave 2-3 reps in the tank)

*All sets are drop and go. I.e. lower to the floor, reset and go again.
*The max effort is capped at 20 reps.

C. MAX EFFORT Intervals (16 minutes)
30s Max Burpee box jump over
15s Rest
30s Max DB Snatch
15s Rest
30s Max Calorie Row
2:00 Rest
x4

 

Olypass

A. Drop snatch + OHS + snatch balance
5 x 1+1+1

B. Alt EMOM8
3 snatch pull
1 power snatch + 1 hang snatch
@50-65%

C. Snatch + hang snatch
6 x 1+1
@65-80%

D. Snatch deadlift + hang snatch pull
6 x 1+1
@90-100%

Crossfit Karlstad