• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Diamond Push Ups 7-10 reps
One-Arm DB Overhead Squats Dx (light weight) 10 reps
One-Arm DB Overhead Squats Sx (light weight) 10 reps
Butterfly Sit Ups 15 reps

EVENT 2A

AMRAP | 4 minutter

00:00 - 04:00

4 50m sprint down/ups
Max D-ball/Sandbag cleans (50/40kg)

Event 2B afvikles i forlængelse af Event 2A og starter når uret viser 04:00

(1) Hver atlet udfører to af de fire sprint sæt.
(2) Udføres som 'Down/up + 5m sprint' x 10 - først når makker er tilbage på pladen må anden person starte sin runde.
(3) D-ball/Sandbag cleans er med fuld lockout i hofte og kontrol ovenpå skulderen - udføres 'You go, I go' uden krav til fordeling.

Event 2B udføres i forlængelse af Event 2A

EVENT 2B

FOR WEIGHT | 7 minutter

04:00 - 11:00

2RM Hang clusters

(1) Atleterne starter med én tom vægtstang og loader og deloader selv efter behov.
(2) Der er ikke begrænsning for antal forsøg.

SCORE IS amount of weight done in 2B

Lämmittely ja mobility

otm 12
10-15 s ks-pito
1-2 köysikiipeily

10min amrap:
4 burpee boxin yli
6 rengassoutu
8 kyykky
20s lankku

loppuvenyttelyt

Weight Training:
Press:
100 x Bench Press @75% BW
75 x Shoulder Press @ 50% BW
50 x Tricep Press @ 25% BW

Crossfit:
20 Min Emom:
Odd- 1 x Ring Dip, Bench Press, Snatch Shoulder Press
Even - 10/5 x Push Ups then plank for rest of the minute

ARNOLD PRESS / ROMANIAN DEADLIFT SUPERSET*

A1) Half-Kneeling Single-Arm Arnold Press:
4 x 12-15

A2) Barbell Romanian Deadlift:
4 x 12-15

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Arnold Presses, followed by a set of Romanian Deadlifts. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 2 of 8

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Every Minute on the Minute x 21: (7 each)
1) 4 Strict Chest-to-Bar Pull-Ups
2) 8 High Box Jumps
3) 50 metres Farmer Carry

For the Pull-Ups, use bands as needed to get your chest to the bar, or sub challenging Chest-to-Rings Ring Rows. For the Box Jumps, use a higher box than normal. For the Farmer Carry, go as heavy as you can without breaking up the 50 metres ′.

Post work to comments.

Work in pairs
AMRAP 5
For calories
ski
row
bike
-2 min rest-
AMRAP 5
For reps
Burpees
Power snatch 35/25
Power cleans 50/30
-2 min rest-
AMRAP 7
Air squats
Push ups
Sit ups

7 rounds for time:

10 DB OH Lunge
15 Db renegade push up/row
20 DB snatch
25 DB Thrusters
30 DB deadlifts

40 power cleans
40 bar over burpees
40 cal bike erg
40 synchro DB push-presses
40 wallballs

*split reps as you like

WOD
3min. amrap
400m run
max push up

rest 1min.

3min. amrap
400m run
max lunge

rest 1min.

3min. amrap
400m run
max burpee

rest 1min.

3min. amrap
400m run
max air squat