Dagens wod

Fredag 3 september

Partner Chipper, TC 45 min 100 air squats 90 american KB-swings, 24/16 kg 80 deadlift, 60/40 kg 70 wallballs 60 hang power clean, 60/40 kg 50 push up 40 front squat, 60/40 kg 30 box jump over 20 C2B/pull

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Lördag 4 september

A. EMOM 20: 1. 6-10 Alternating DB Snatch + 20-30 DU 2. 10-15 Cal Machine of choice 3. 20-30 DU + 6-10 Alternating DB Hang clean + jerk 4. 6-10 Ring Dips + 10-15 Air Squats 4 minute rest

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Söndag 5 september

A. EMOM 12: 1. 6 Barbell Alternating front rack reverse lunge 2. 6-8 Supinated Barbell bent over row – Both movements should leave 1-2 reps in the tank on the first set. B. Superset (15 minutes): B1. Romanian deadlift:

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Måndag 23 augusti

AMRAP 40 minutes: 12 Tall kneeling to box step up 400m Run 50 Double Unders Barbell Complex: 1 Deadlift @70/50kg 1 Hang Cluster @70/50kg Every round add 1 rep of the barbell complex so… Round 1 = 1 x

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Tisdag 24 augusti

A. Technique: Every 45s x 10, Alternating: 1. 3 Box jump with straight leg landing 2. 3 Snatch balance @30-40% B. Every 45s x 12: 1 Low Hang Snatch + 1 Snatch – Start at around 65% of 1RM

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Onsdag 25 augusti

A. Snatch grip bent over row (10 mins) – 5×10 Each set at 1-2 Reps in Reserve (RIR) B. Every 45s x 15: 1. 10-20s Ring support hold 2. 10-20s Bottom of ring dip 3. 10-20s Chin over bar

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Torsdag 26 augusti

A. Warm-Up Every 30s x 12 sets (3 rounds), building in intensity and aggression each round: 1. 15-20s Deadbug leg lowers 2. 4 Broad jump 3. 8 Russian KB swing @heavier weight than you usually use! (24-40kg) 4. 3

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Fredag 27 augusti

Fredagsfys, i team of 2, TC 45 min A. 42-30-18 Lunges Push-up Sit-up B. For time 40 burpee over bar 40 power snatch, 45/30 kg 30 burpee over bar 30 thrusters, 60/40 kg 20 burpee over bar 20 clean

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Crossfit Karlstad