Måndag 22 november

AMRAP40 minutes:
12 Tall kneeling to box step up
400m Run
50 Double Unders

Barbell Complex: 1 Deadlift @70/50kg 1 Hang Cluster @70/50kg

Every round add 1 rep to the barbell complex so…
Round 1 = 1x 1 Deadlift + 1 Hang Cluster
Round 2 = 2x 1 Deadlift + 1 Hang Cluster
Round 3 = 3x 1 Deadlift + 1 Hang Cluster
Round 4 = 4x 1 Deadlift + 1 Hang Cluster And so on…

NOTES:
This week is going to feature a few repeats from our past programming. An opportunity to retest, improve upon your previous score and see how much you have improved!

This one was of the first Monday workouts we did that blended in some heavy loads in the middle of a longer, aerobic piece.

Note the “heavy” – this weight will and SHOULD be heavy. Something that requires you to take a second to set yourself, focus and brace.

The skill we are training in this workout is the ability to keep a high tempo on the step ups, running and double unders then transition on to the heavy barbell whilst managing the heavy breathing.

Crossfit Karlstad