Dagens wod

Tisdag 21 september

A. Technique: Every 45s x 8 (6 minutes) Alternating: 1. 3 Box jump with straight leg landing 2. 3 Tall Clean @ 30-40% B. Weightlifting (10 minutes) 10 sets of 1 Low Hang Clean + 1 Clean – Start

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Onsdag 21 september

A. 0:00 – 3:00: Every 30s x 6: 1. 2 Push press with 2s pause in dip and feet GLUED to the floor the whole time* 2. 5 Scapula Pull ups + 5s Active hang *Build from easy warm

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Torsdag 22 september

A. Warm-Up (8 minutes) Every 30s x 16 sets (4 rounds), building in intensity and aggression each round: 1. 2 DB Deadlift + 2 DB hang snatch + 2 DB Snatch – repeat on other side @ 22.5/15kg 2.

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Fredag 23 september

Fredagsfys! TC 45 min A. 75 power snatch, 35/25 kg B. 10 RFT, “You go, I go” 9 thrusters 42,5/30 kg 9 pull ups C. 75 bar-facing burpees C. 10 RFT, You go, I go 3 clean & jerk

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Lördag 25 september

A. EMOM 14: 1. 6-8 DB Squats @2×22.5/15kg + 6-8 DB facing Burpee 2. 40s Machine of choice for Calories @80-90% effort – 3 minutes rest – B. EMOM 14: 1. 20s Of Double Unders + 6-8 Overhead squats

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Söndag 26 september

A. Front squat: 0:00 – 10:00: Build to a heavy single with 3s Pause at the bottom. Must complete at leasy 3 ”heavy” sets on your build up. 10:00 – 14:00 3×1 with the same pause @90% of the

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Måndag 13 september

Get yourself a partner! Session flow: A. 0:00 – 8:00: AMRAP 8 minutes – TEAM 40 Sync Wall balls @9/6kg 30 Sync Bar facing burpee (sharing same barbell) Max Calorie Row in remaining time 8:00 – 10:00: 2 minutes

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Tisdag 14 september

A. Every 30s x 12 (6 minutes): 1. 3 Box jump with straight leg landing 2. 3 Tall snatch @30-40% 3. 3 Power snatch with 3s pause in catch @30-40% Bi. EMOM 5: 2 Snatch with 3s Pause at

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Crossfit Karlstad