juni 2018 - Crossfitvanheim

EMOM for 8 min
3 TnG Clean and jerk

For time (Cap 6 min)
80 Wallballs
30 Pull-ups

At 07.00 start:
4 Rounds for time (Cap 10 min)
18 Pistols
10 Power clean

EMOM 15 min
1) 1-3 Ropeclimbs
2) 1-8 Strict HSPU
3) 30s Hollow rocks/hold

AMRAP 9 min
1-2-3…
DB Squats
Burpee over DB
100m run after each round

AMRAP 7 min
Buy in: Both do 100m farmers walk
Then sync reps:
6 DB Deadlifts
12 Sit-ups (hands touch in the middle)

Rest 2 min

AMRAP 7 min (Share anyhow)
10-20-30….
DU
Ball over shoulder
DB Cleans

Rest 2 min

AMRAP 7 min
6 D-ball throw (1m)
20 Sync DB snatch

Hero WOD: ”Whitten”
5 Rounds for time (Cap = 40 min/end of class)
22 KB High swing
22 Box jumps
400m run
22 Burpees
22 Wallballs

AMRAP 14 min
4 Strict Pull-ups
10 DB Step over
8 Toes to bar
20 DB STOH

E2M 12 min
3 TnG Snatch + 3 Hang snatch

AMRAP 12 min
200m run
16 Wallballs
8 Toes to bar

EMOM 8 min
4-8 str ring dips/push-ups

In 10 min
5 sets of 5 Push press

AMRAP 10 min
5 Push-ups
10 Lunges
15 Box jumps

EMOM 12 min
4-8 Pull-ups/Hanging leg raises/Rope climbs

AMRAP 10 min
Buy in: 600m run
7 Burpee to plate
10 DB Snatch

In 12 min
6-5-4-3-3-3 Clean

21-15-9
Front squat
KB Swings

EMOM 12 min
4-8 HSPU/Ring dips

AMRAP 8 min
3-6-9-12…
Hang leg raises
Medball cleans
rest 2 min
AMRAP 2 min
6 DB GTOH
6 Burpees