Vecka 31

Måndag

”Double Trouble”

For time,  TC 50min 

Metcon 1:
800m Run 

15 Clean n Jerk 

15 T2B 

15 Burpee To Target 

15 STOH 

800m run

Vikter: 60/42,5kg
RX+: 70/50

Rest 5min

Metcon 2:

500m Row
25 Pullups 

25 Boxjump 

50 D.U

500m Row
20 CTB 

20 Pushups 

50 D.U 

400m Run 

15 Snatch 

15 OHsquat 

50 D.U 

400m Run 

10 BMU

10 Tireflip

50.DU 

300m Row 

5 Ropeclimb 

5 Wallwalks 

50 D.U 

Tisdag

A. Inlyftning (10min)

3 rounds, från tom stång till 30% 

3 Deadlift 

3 Snatch pull 

3 Hang power snatch 

3 OH squat

B. Main part (18min)

 

E90S x 10 rounds 

1 Snatch pull 

1 Snatch 

1 Hang snatch

Build from 40%-75%

C. Strength (10min)
Behind neck pushpress

5×5 @ heaviest comlex

D. Metcon

For time, TC 10min 

21 – 15 – 12 – 9

Alt. DB Snatch 

Lunges 

Toes To Bar
 

Onsdag:

A. Styrka (30min)

Deadlift: 

8@40% 

8@50% 

5@60% 

5@70% 

4×5@80%

Frontsquat 

6@40% 

6@50%

3×12@65%

B. Metcon

Teams of 2, Divided any how  

3 RFT TC 14min

10 HSPU 

20 Thrusters 50/35

30 wallball 

40m Farmers carry  140/100kg 

C. Postmetcon Stab

E30sek x 10 rounds 

  1. Hollowrock 
  2. Archhold 

 

Torsdag: 

A. Stabilitet (8min)

4 varv: 

2 TGU 

4 KB OH squat 

B. Strength (30min)

Superset: 

5 rounds 

Axelpress 8rep @60-75%

”Hollow” Pushups 8-12 rep

Superset: 

5rounds

Strict pull 6-10rep

Bent over row 8rep

C. Metcon

”Fyran”

4 rounds for time, TC 10min

4 Powerclean 

4 Pushpress 

4 OHsquat 

Barbell: BW/0,75BW

Fredag:

 

AMRAP50

2 Rounds of :

40 Am. KB Swing 24/16kg

100 Double Unders 

100m Run 

30 Pullups 

75 Double Unders 

200m Run 

20 KB Hang Clean N Jerk 24/16kg 

50 Double Unders

400m Run 

15-20min

-THEN-

16 – 12 – 8 – 4 

Powerclean 50/35kg (RX+ 70/50kg)

Frontsquats 50/35kg (RX+ 70/50kg)

Burpee Over High Box 

40m Farmers walk mellan varje varv @100/70kg

15min

-THEN-

AMRAP UNTIL TC 

You Go I Go, 

8 Toes To Bar
6 Hang Clean 

6 Shoulder To Overhead 

+ 5/2.5kg / varv. 

Vikt: 50/35kg (RX+ 70/50kg)


Lördag: 

50min Rounds for quality


2000m row
5 Clean n jerk 50% 

3000m Skierg 

5 Clean n jerk 60%
6000m Bikeerg 

5 Clean n jerk 70%
150 D.U 

5 Clean n jerk 80%

Söndag: 

A. Strength 

Deadlift: 4×5 @80%
Closegrip Benchpress: 4×10@70%
Sittande Axelpress, hantlar: 4×10 @70% 

Sälrodd 4x10rep
Utfallsgång 4x20m

När som helst under passet: 

40st Bicepscurl
30st Ring rollout.

B. Metcon

For time, TC 5min 

21 – 15 – 9
DB Hang Clean n Jerk 22/15kg 

Pushups 

Situps 

Crossfit Karlstad