Vecka 2 - CrossFit Vanheim

EMOM 6 min
a) 40 sec Row
b) 40 sec Plank
Rest 3 min

EMOM 6 min
a) 40 sec Bike Erg
b) 40 sec Hollow hold
Rest 3 min

EMOM 6 min
a) 40 sec Echo bike
b) 40 sec Flutter kicks09

Every 2 min for 12 min
3 Hang clean

For time (cap 12 min)
30 sec DB Thruster
35 Double-unders
12 KB swings
*The workout is over when 100 DB Thrusters are completed

AMQRAP 18 min:
2 Turkish get ups
4-8 Kipping pull-ups

For time (Cap 6 min)
15-12-9
Toes to bar
KB Deadlifts
Sprawls

Teams of two, I go you go
AMRAP 6 min
6 Wallballs
8 DB Hang clean and jerks
6 Wallballs
Rest 3 min

AMRAP 6 min
6 Tuck-ups
8 DB Hang squat clean
6 Tuck-ups
Rest 3 min

AMRAP 6 min
6 Ball squats
8 DB Hang snatch
6 Ball squats

EMOM 8 min
a) 4 Strict press
b) 20-30 sec active hang
Rest 2 min

EMOM 8 min
a) 4-8 Ring rows
b) 20-30 sec handstand

AMRAP 6 min
3 HSPU
6 Box jumps
9 Plate GTOH

Se “Team + Weekend WOD”