Lördag 8 januari

A. At 0:00 – 15:00: AMRAP 15 minutes:
8 Power Snatch @ 35/25kg
8 Toes to bar
30 Double Unders

Every 2 rounds the power snatch weight increases:
42.5/30kg
50/35kg
60/42.5kg
70/47.kg
80/52.5kg

15:00 – 18:00: Rest

B. 18:00 – 28:00: For time:
100 Alternating S.arm DB Squat Clean @ 22.5/15kg
To start and EMOM: 2 Shuttle Runs
(10 minute cap)

28:00 – 30:00: Rest

C. 30:00 – 37:00
Accumulate 4 minutes dead hang.
Every time you drop, perform:
10 Alternating DB Snatch @ 22.5/15kg
10 Push ups
(7 minute cap)

 

NOTES:
A. If you can foresee these loads being too heavy (= you cannot lift past the third bar) then start lighter (25/15kg) OR make smaller jumps.

B. Each rep of the DB squat clean starts with the DB on the floor. After you have stood to full extension to finish the rep, you may switch hands on the way down or on the floor. The shuttle run is with a hand touch at each end.

C. It is your job to count your seconds and minutes to accumulate your individual 4 minute hang. Push ups should be at a difficult that you can do unbroken.

Crossfit Karlstad