Torsdag 13 januari

A. Warm-Up (6 minutes)
Every 30s x 12 sets (3 rounds), building in intensity and aggression each round:
1. 15-20s Deadbug leg lowers
2. 3-5 Snatch Balance
3. 3 Box jump step down
4. 5 Jumping Snatch pull @ 20/15kg

B. Power! (19 minutes)
B1. Every 30s x 10 (5 mins):
1. 3x 2 Power Snatch + 1 Snatch @65%
2. 4 Box jump over as fast as possible @60/50cm

– 2 min rest and increase weight on the barbell –

B2. Every 30s x 10 (5 mins):
1. 2x 1 Power Snatch + 1 Power Snatch @70-75%
2. 3 Broad jump for max distance

– 2 min rest and increase weight on the barbell –

B3. Every 30s x 10 (5 mins):
1. 1 Snatch @75-80%
2. 2 Burpee box jump for max height*

*max height = max height of the jump on to box, NOT max box height.

D. MAX EFFORT Intervals (12 minutes)
Di. In a 1:00 window:
12 Overhead Squat @ 35/25kg
Max Calorie Row in the remaining time

2:00 Rest

Dii. In a 1:00 window:
12 DB Power Clean @ 2 x 22.5/15kg
Max Burpee Box Jump @ 60/50cm in the remaining time

2:00 Rest

x2

NOTES:
A. Snatch balance – minimal dip-drive to separate the bar from the shoulders followed by fast movement from the legs to drop under the bar. Think about pulling knees to chest as you press yourself down into the bottom of the OHS.
Jumping snatch pull – the trick here is to keep the lats tight and the arms straight so when we jump and extend, the bar stays close to the hips and doesn’t swing out.

B. All reps through the Power piece today are drop and go so we need to practice a fast set up. The box jump over is a regular BJO and an opportunity to practice rebounding from the floor and staying low over the box. On the burpee box jump we want to explode from the bottom of the burpee to get to back to two feet, then EXPLODE again to get as high as possible and ”float” down on to the box.

Crossfit Karlstad