Torsdag 28 oktober

A. Warm-Up (6 minutes)
Every 30s x 12 sets (3 rounds), building in intensity and aggression each round:
1. 15-20s Deadbug
2. 3-5 Snatch pull
3. 3 Russian KB Swing + 3 Max effort squat jumps
4. 3-5 High hang snatch @ 20/15kg

B. Power! (12 minutes)
Every 30s x 20, alternating:
1. 5 Russian KB Swing @ 32/24kg + 1 Snatch @ 65%+
2. 3 Wall balls 9/6kg + 1 Snatch @ 65%+

C. Deadlift (12 minutes)
– 2 @ 65%
– 2 @ 72.5%
– 3×5 @77.5%
– 1x Max effort @ 77.5% (leave 1-2 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)
40s Max S.arm DB Devil’s press @ 22.5/15kg
20s Rest
40s Max Calorie Row
20s Rest
40s Max DB Thruster (20/20s) @ 22.5/15kg
2:40 Rest
x3

 

Olypass

A. Clean deadlift + tall clean + front squat
4 x 1+2+3

B. Front squats w pause + front squat w. double bounce
6 x 1+1

C. Barski clean (3 hang clean)
Every 90 sek x 8

D. Enderton Front Squat Complex (from floor)
4 set @ 65-85% 1RM clean

 

Crossfit Karlstad