WODs v.37 - CrossFit Vanheim

EMOM 20 min
1) 4 Front squats with 2 sec pause in bottom
2) 4-8 Pull-ups
3) Work on weakness
4) Rest

AMRAP 8 min
5 Chest to bar/Pull-ups
10 Push-ups
15 Air squats

Every 90 sec for 12 min
5 Front squat/Thrusters

AMRAP 10 min
5 Shoulder to overhead
10 Deadlifts
15 Box jumps

@75-80%
Every 2 minutes for 26 min*
1 Squat clean+2 Jerks+2 Front squats
*Increase weight for every 2 sets until you reach ~75-80%, aim for 6 working sets on that weight.

Every 90 sec for 12 min
2 Squat clean + 2 Power clean +2 Jerk

AMRAP 18 min
4 rounds of:
200m run
12 Power clean
12 Burpees over bar
Then,
Max rounds of
7 Thrusters
7 Toes to bar

On a running clock:
0:00-10:00
5 sets of 4 Back squats

10:00-20:00
EMOM
E: 5-10 Strict pull-ups
O: 30-50 sec Plank

3 Rounds for time of (Cap 10 min):
40 Double-unders
20 Sit-ups/Jack knifes
10 Push-ups/Ring dips
rest 1 min

EMOM 42 min
1) 10-20 KB Box step-ups
2) 10-20 HSPU
3) 10-30 Air bike calories
4) 10-20 Power clean
5) 10-20 Pull-ups
6) Max Burpees
7) Rest

EMOM 10 min
Hanging leg raises/Pull-ups

3 rounds of:
AMRAP 4 min
6 Kettlebell Swings
8 Kettlebell Lunges
10 Target burpees
1 min rest

3×1 Snatch*
3×1 Clean & Jerk*
*Goal is to figure out what weights you can lift in competition.

Technique: Jerk

EMOM 8 min
5 rep One or Two Kettlebell Jerk

AMRAP 12 min (one or two KBs)
10 Clean and Jerk
12 Over Head/Front Racked Lunges
14 Swing

On a running clock:
0:00-10:00
EMOM
4 Touch and go power snatch

10:00-19:00
Every 90 sec
5+5 Front rack lunges

In teams of 2:
AMRAP 11 min
15/12 Air bike calories
10 Box jumps
5 Clean and jerk
(Perform every other exercise)