Vecka 30

Måndag

KB: 24/16kg

RX+ :32/24kg

Stång: 50/35kg

Rx+  60/42,5kg

For time, TC 50min

”Down and back”

50 Kbswing

45 Deadlift

35 Frontrack lunge

30 Toes to bar

25 Hang power clean

20 Chest to bar

15 OH squat

10 Powersnatch

500m Skierg +500m row + 50 Burpee

Tisdag

A. Teknik

E2M x 5 varv

4 Paus split jerk 30-50%

2sek Pausa i dip.

2 sek paus i receive.

Fokus:

Överkroppen rak

Fötters position och överkropp i fångposition.

B. Main part 

EMOM:

Min 0-5

2 CnJ 70-80%

2min rest

Min 7-12

1 CnJ @80-90% 1 RM

C. Styrka

Heavy cleanpull 6×3@110%

D. Metcon

For time, TC 10min

Teams of 2

Divided any How, in any order.

30 sync Burpee

40 Deadlift 100/80/55kg

50 Boxjump

60 cal machine

Onsdag: 

A. Styrka

Frontrack lunge:6×4+4 HEAVY

Backsquat 4×15 @40-50% 

B. Metcon

4x5min Amrap, Dela gruppen

2min vila mellan varje AMRAP

AMRAP 1.

14 Wallball

14 Gobletsquat 24/16 32/24

14 V-ups

30 D.U

AMRAP 2.

14 Cal row

14 Thruster 20/15kg  30/25kg

14 Boxstep over

30 D.U

C. Postmetcon Core

4×6 Superman

Torsdag:
A. Teknik (12min)
Dela grupp i 2 

  1. Teknik Ropeclimb
  2. EMOM 6 varv. 5 Double KB swing, 15sek frontrack hold.

B. Styrka (10min) 

Superset 

Viktade pullups 5×5

Bottoms up press (KB) 5×4+4 

B. Main part

EMOM: 4 Varv

0-1 1 Ropeclimb + 8 push ups

1-2 12 DB clean 22,5/15kg

2-3 8 Axelpress 60-70%

3-4 8 strict Toes to bar

4-5 12 Burpee

C. Metcon 

For time, TC 6min

20 Pullups
200 D.U 

20 Toes to bar

Fredagsfys 

A. ”Jackie meets Karen

2 Rounds for time, TC 16min

500m Row 

25 Thrusters 20/15kg

15 Pullups 

50 Wallballs 

Rest 2min 

B. ”

AMRAP30

 

2 Rounds of:

20 DB Hang Clean n Jerk 

50 Double Unders 

40-20 Sync. Burpees 

100m Run

-THEN-

2 Rounds of:
20 Alt. DB Hang Snatch 

100 Double Unders 

40-20 Sync. Toes To Bar 

100m Run 

-THEN-

2 Rounds of 

20 Alt. SA Devilspress 

150 Double Unders 

40-20 Chest To Bar 

100m Run 

AMRAP UNTIL TC:

50 Partner Wallballs 

500m Row 

Lördag:


50min rounds for quality

800m Machine (Bike = 1600m)
16 Single arm DB sTOH
400m Run

800m Machine 

6 Wallwalk
400m run

800m Machine

2 Ropeclimb 

8 HSPU

400m Run

800m Machine 

16 T2B 

400m run

Söndag:

Deadlift 4×12 rep @60% 

Frontsquat 4×8 rep @75%
Benchpress 5*5 med Paus i botten @70-75%
Sälrodd 4x10rep @65% 

Hantelrodd 4×6+6

När som helst under passet: 

30 toes to ring 

30 Ring rollout 

B. Metcon

For time, TC 5min 

Grace 

30 clean n Jerk 

Crossfit Karlstad