Måndag 6 december

Get yourself a partner!
Session flow

A. 0:00 – 7:00: AMRAP 7 minutes – TEAM
40 Sync Overhead Squat @ 42.5/30kg
30 Sync Power Snatch @ 42.5/30kg
Max Sync Lateral Burpees in remaining time

7:00 – 10:00: 3 minutes rest

B. 10:00 – 17:00: AMRAP 7 minutes – INDIVIDUAL*
9 Hang Power Clean @ 50/35kg
9 Pull ups
27 Double Unders

17:00 – 20:00: 3 minutes rest

C. 20:00 – 27:00: AMRAP 7 minutes – INDIVIDUAL*
Climb the ladder of 2-4-6-8…
Calorie Row
DB Front Squat @ 2 x 22.5/15kg
DB Shoulder to Overhead @ 2 x 22.5/15kg

27:00 – 30:00: 3 minutes rest

D. 30:00 – 37:00: AMRAP 8 minutes – TEAM
40 Sync Overhead Squat @ 42.5/30kg
30 Sync Power Snatch @ 42.5/30kg
Max Sync Lateral Burpees in remaining time

*For AMRAPs “B” and “C”, Member no.1 of the pair does AMRAP B first whilst Member no.2 does AMRAP C first. After the 2 minute rest and transition, members switch AMRAPs so Member no.1 does AMRAP C and Member no.2 does AMRAP B.

So session flow is…
Member No.1: A – B – C – D
Member No.2: A – C – B – D

NOTES:
In our 4 AMRAPs today we move from team to two individual workouts, then back to repeat the team workout again.
A. Overhead squats are synced that the top AND bottom. If one team member reaches a position first, they can wait for their partner. Power snatches are synced at the top ONLY. For the lateral burpees, partners will share the SAME BAR. Set up facing opposite directions so when both at the bottom of the burpee you are head to toe (this is where the sync is). Jump back to two feet and as you jump over the bar you will pass across each other, facing each other.

B. This AMRAP is a grippy one. To help the grip think about keeping long and relaxed arms on BOTH the hang power clean and pull ups:
Hang power clean – use a hookgrip, keep the arms long and relaxed as you hinge then extend chest to ceiling to power the bar up.
Pull ups – leave the arms long for as long as possible through the kip and get as much power as possible from the hips and again, save the arms.

C. On this AMRAP use the rower as the “low skill” pacer and aim to complete the front squats and shoulder to overhead unbroken for as long as possible.

D. Goal on this AMRAP is to match your lateral burpees from the first AMRAP or even better: beat them! This is the true test of pacing.

Crossfit Karlstad