Torsdag 4 november

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 Burpee + 3 Box jump Step down
4. 3-5 High hang snatch @ 20/15kg

B. Power! (9 minutes)
Every 30s x 18, alternating:
1. 3 Hang Power Snatch @ 65%+
2. 4 Burpee box jump over @ 60/50cm AS FAST AS POSSIBLE
3. 4 Wall ball @9/6kg + 4 Max effort squat jump

C. Every 75s x 6: 1 Set of Deadlift* (7:30)
– 5 @ 50%
– 3 @ 60%
– 2 @ 70%
– 1 @ 75%
– 1 @ 80%
– 1x Max effort @ 85% (leave NOTHING 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 (21 minutes)
0:00-0:40 – 40s Max Burpee Box Jump Over
0:00-1:20 – 40s Rest
1:20-2:00 – 40s Max Calorie Row
2:00-2:50 – 50s Rest
2:50-3:30 – 40s Max Wall Balls
3:30 Rest
x3

Olypass

A. Snatch pull + hang power snatch + snatch balance + OHS
5 x 1+2+3+4

B. Snatch no jump
4 x 3

C. Snatch pull + Snatch + overhead squat
8 x 1 +1 +2
Bygg upp från 60-65%

Crossfit Karlstad