Söndag 14 november

A. Warm up – Every 30s x 12 (6 minutes)
1. 20s Deadbug leg lowers
2. 5 Snatch grip back squat + 5 Behind the neck snatch grip strict press
3. 15/15s Side plank rotations
4. 5 Tempo Overhead squat (narrower than snatch grip)

B. Overhead squat (12 minutes)
– 2×3 with 3s descent + 1s pause in bottom
– 3×2 no tempo

– Add to last week on both the sets of 3 AND the sets of 2.

Superset (12 minutes)
C1. Split stance RDL:
– 4 x 10/10 @ with 3s descent
C2. Strict supinated pull up / ring row:
– 4 x 5-10
*Both movements at 1 RIR

D. Pull + Posterior Chain (14 minutes)
40s Work, 20s Rest:
1. Ring Hamstring curl
2. 20s Top of ring row hold + Max ring row
3. DB Front Rack Walking lunge @ 2 x 22.5/15kg
4. DB Hang Power clean @ 2 x 22.5/15kg

Crossfit Karlstad