Måndag

AMQRAP 10 min
5+5 DB/KB rows + 20-30s Handstand walk/practice

AMRAP 14 min
15 Thrusters
10 Chest to bar/Pull-ups/Beat swing+half pull-up
15 Wallballs
5 Bar muscle up/ Chest to bar/Pull-up

Tisdag

In teams of two
AMRAP 6 min (Every other round)
3 Ball clean
6 Burpee over ball

Rest 1 min

AMRAP 6 min (Sync reps)
12 DB Power clean
12 DB Shoulder to overhead

Rest 1 min

AMRAP 6 min (Share anyhow)
24 Fatbar deadlift
24 Box jump over

Rest 1 min

AMRAP 6 min (Share anyhow)
48 KB Snatch
48 Goblet squat

Onsdag

E2M for 8 min
7 KB Deadlift + 7 Strict press
Into:
E2M for 8 min
10 V-ups/tuck up + 10 Push-ups

3 Rounds for time: (Cap 7 min)
75 Double unders
10 DB Box step over

Torsdag

E2M for 12 min
200m/100m row + 5 HSPU

AMRAP 12 min
6 Burpee toes to bar
12 1-arm KB Shoulder to overhead
24 KB Swing

Fredag

”20.4-ish”
For time: (Cap 20 min)
30 Box jumps
15 Clean and jerk
30 Pistols
15 Clean and jerk
30 Box jumps
10 Clean and jerk
30 Pistols
10 Clean and jerk
30 Box jumps
5 Clean and jerk
30 Pistols
5 Clean and jerk
(Heavier clean and jerk each round)

If there is time left: Work on a weakness (DU/Kipping/Handstand etc)

Lördag

På med tomteluvan för vi firar: En VANlig jul på Vanheim – se gruppen ”Vanerna” på Facebook för mer information. Plats köpes på crossfitvanheim.gymsystem.se

Söndag

For time:
15-12-9-6-3
Burpee
1/2xDB Thrusters
Then,
21-15-9
1xDB Snatch
Toes to bar
Then,
3 Rounds of
100 Double unders
20 1xDB Overhead lunge
10 Box jump