Tisdag 2 november

A. Warm Up – 20s on, 10s rest x 12 (6 minutes):
1. Lunge complex
2. Front rack mobility
3. V-ups / Tuck-ups
4. Kip Swing
5. Segmented muscle cleans
6. Back Squats

B. Back Squats (10 minutes):
1 x 5 @ @70%1RM_BACKSQ
1 x 5 @ @75%1RM_BACKSQ
1 x 5 @ @80%1RM_BACKSQ
1 x 5+ @ @85%1RM_BACKSQ – 2 RIR*
Rest 2-3 minutes between sets

C. Segmented Power Clean + Front squat + Segmented Clean* (10 minutes):
– 4-6 sets of 2x 1+1+1 @65%-85% of 1RM Clean and build.

* 2s pause at 1 inch off the floor and top of the kneecap.

D. In a 5 minute window (19 minutes):
12 Toes to bar
9 Lateral Burpee over bar
6 Squat Clean @70/47.5kg
12 Toes to bar
9 Lateral Burpee over bar
4 Squat Clean @90/60kg
If completed within the 5 minute window: calorie row @ 80% effort in the remaining time
2 minute rest
x3

 

Crossfit Karlstad