Tisdag 4 januari

A. Warm up – AMRAP 10 minutes with a partner:
3x Synchro lunge matrix
10 Power Clean + Power Jerk – alternating. You go, I go*
Partner 1: Dead hang – Partner 2: 5 Burpees
Partner 2: Dead hang – Partner 1: 5 Burpees
10 Synchro Back Squats @ same weight as power clean + power jerk

*Increase weight each round

B. Back Squats (10 minutes):
1 x 5 @ @70%1RM_BACKSQ
1 x 5 @ @75%1RM_BACKSQ
1 x 5 @ @80%1RM_BACKSQ
1 x 5+ @ @85%1RM_BACKSQ – 2 RIR*
Rest 1.5-2 minutes between sets

C. Barbell cycling:
Ci. EMOM 5:
5 Touch and Go Power Clean + Power Jerk @ 40% 1RM and build*

1 minute rest

Cii. EMOM 5:
4 Touch and Go Power Clean + Power Jerk @ continue to build from part C*

1 minute rest

Ciii. EMOM 5:
3 Touch and Go Power Clean + Power Jerk @ continue to build from part D*

1 minute rest

Civ. EMOM 5:
4 Bar facing burpee + 1 Power Clean + Power Jerk building to max*

*Build across the minutes for all parts of C.

2-3 minutes rest before part D.

D. AMRAP 5 minutes @ HARD EFFORT:
10 Jumping Lunges
1 Power Clean + Power Jerk @ 80% of heaviest weight reached in part Civ.

NOTES:
A. The power clean and jerk is YGIG each rep.
While partner 1 hangs, partner 2 performs 5 burpees, then switch.
The back squats move up in weight as the power clean and jerk do, as the same weight will be used for both.

C. Starting at a light weight and moving up in load and down in reps. The goal is to stay touch and go smooth and consistent throughout parts Ci. To Ciii, then build to a max PC+PJ in part Civ whilst a little out of the breath. On part Civ, the lift should be completed within the first 30s of the interval.

 

 

Crossfit Karlstad