Lördag 15 januari

A. Every 30s x 15
1. 6-10 Alternating DB Snatch
2. 20-30 DU
3. 6-10 T2B

– 2:00 Rest –

B. Every 30s x 15
1. 6-10 DB Box step up
2. 10-20 Jumping lunge
3. 6-10 Box jump over

– 2:00 Rest –

C. Every 30s x 15
1. 6-10 S.arm DB Thruster
2. 20-30 DU
3. 6-10 Pull up

– 2:00 Rest –

D. Every 30s x 15
1. 6-10 DB Box step up
2. 10-20 Jumping lunge
3. 6-10 Box jump over

DB Weight = 1 x 22.5/15kg
Box = 60/50cm

 

NOTES:
There are multiple ways to approach this session:
WORK:REST – Aim for 20s work, 10s rest throughout.
AMRAP – almost treat each piece as a 7:30 AMRAP. Work until around 25s of each interval, leaving 5s to transition on to the next movement. This means less rest and more of an AMRAP feel.
RECOVERY – go on the lowest end of the rep ranges with paced, slow rep speed. Take the intensity down and use it more as a recovery session. Use the rest time to walk around, breathe and recover.

Crossfit Karlstad