Tisdag 26 oktober

A. Warm Up – 20s on, 10s rest x 12 (6 minutes):
1. Lunge complex
2. Front rack mobility
3. Kang Squats
4. Easy burpees
5. Segmented muscle cleans
6. Push presses

B. Back Squats (10 minutes)
1 x 2 @ @75%1RM_BACKSQ
1 x 2 @ @80%1RM_BACKSQ
1 x 2 @ @85%1RM_BACKSQ
1 x 2+ @ @90%1RM_BACKSQ (2 RIR)

C. Segmented Clean Pull + Segmented Clean (10 minutes)
4-6 sets of 2x 1+1 @ 65-85% of 1RM Clean and build

D. In a 5 minute window (19 minutes):
8 Clean + Jerk @ 42.5/30kg
15 Box jump @ 60/50cm
6 Clean + Jerk @ 60/42.5kg
15 Box jump
4 Clean + Jerk @ 70/47.5kg
Then in remaining time, AMRAP:
4 Burpees
6 Alternating Box step up @ 60/50cm

2 minutes rest
x3

 

Crossfit Karlstad