CrossFit – Fri, Nov 13 – Wod

CrossFit – Fri, Nov 13

Hvam VGS, økt 1, 2026 (AMRAP – Rounds & Reps)

Airsquat technique
Wallball technique
Thruster technique
KB Swing
Gymnastic Kip

Partner WOD, 20 min Amrap

20 Wallball, 6/4 kg
20 Russian KB Swing, 16/12 kg
20 lat burpees
20 Thrusters, 20/15 kg
20 Kipping knee raises

Tobias Bengtson2026-11-13T02:00:00+00:00

Fredag 13. november

Upper Body Strength EMOM V (AMRAP - Reps)

EMOM @ 12 min - 45/15

5 negative strict HSPU's, 3 sec down
45 sec Farmers Carry, 2 x 24/ 2 x 16 kg
6 strict K2E

Fitness:

3 wall walks
45 sec Farmers Carry, 2 x 20/ 2 x 12 kg
6 strict knee raises

Advanced:

8 strict HSPU's,
45 sec Farmers Carry, 2 x 30/ 2 x 20 kg
6 strict K2E

Farmers Carry: 2 x 5m = 1 rep (Runway is 5 meters)

CF HQ - 251121, 12 min Amrap (AMRAP - Rounds & Reps)

12 min Amrap

10 DB Push press, 2 x 22.5/15 kg
10 Pull-Ups
10 Burpees
30 DU's

Fitness:

10 DB Push press, 2 x 15/10 kg
10 Ring Rows
10 Burpees
30 DU's / 60 SU's

Advanced:

10 DB Push press, 2 x 22.5/15 kg
10 C2B
10 Burpees
30 UB DU's

Hvam VGS, økt 1, 2026 (AMRAP - Rounds & Reps)

Airsquat technique
Wallball technique
Thruster technique
KB Swing
Gymnastic Kip

Partner WOD, 20 min Amrap

20 Wallball, 6/4 kg
20 Russian KB Swing, 16/12 kg
20 lat burpees
20 Thrusters, 20/15 kg
20 Kipping knee raises