Söndag 21 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. 3 Russian KB Swing + 3 Goblet Squat
4. 5 Tempo Overhead squat (narrower than snatch grip)

B. EMOM x 6: Overhead squat (12 minutes)
1+2: 2 reps with 3s descent + 1s pause in bottom.
3+4: 2 reps with no tempo
5+6: 1 rep with no tempo

Superset (12 minutes)
C1. Deficit Deadlift:
– 2 x 8
– 2 x 6
C2. Commando pull up:
– 4 x 6-10
*Both movements at 1 RIR

D. Pull + Posterior Chain (12 minutes)

You Go, I go (5 minute cap):
10-9-8-7-6-5-4-3-2-1:
BB Bent over row @ 50/35kg

2 min rest

You Go, I go (5 minute cap):
10-9-8-7-6-5-4-3-2-1:
Double KB Deadlift @ 2 x 24/16kg
(If KBs put down at any point, 10 jumping lunges each)

Crossfit Karlstad