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Donnerstag, 29.06.2017

Gymnastic strenght: 5×5 weighted pull up *between sets perform 10-15 push ups WOD: 10 Rounds for time of: 5 Toes-to-bar, strict 6 Kettlebell Swings 70/53 7 Burpees, to 12″ target

CrossFitDonnerstag, 29.06.2017

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Mittwoch, 28.06.2017

Power clean: 1-1-1-1-1 Skill: 10 min double under practice Crossfit: In front of a clock set for 12 minutes: 1 minute of double-unders 1 minute of 50-lb/35lbs. dumbbell snatches 2 minutes of double-unders 2 minutes of 50/35lbs-lb. dumbbell snatches 3 minutes of double-unders 3 minutes of 50/35lbs-lb. dumbbell snatches

CrossFitMittwoch, 28.06.2017

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Dienstag, 27.06.2017

Shoulder press: 5-5-5-5-5 *between each set perform 5-10 strict pull ups S1: 5 slow negative pull ups 4 rounds for time: 20m 1 arm OH-lunges 50lbs/35lbs 50 double unders 20 wallballs Conditioning: 20 min alternating emom: 1. min: row 2. min AMRAP 6 Burpees 12 airsquats Rest 5 min: 2000m run

CrossFitDienstag, 27.06.2017

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Montag, 26.06.2017

Front squat: 7 sets of: 1.5 front squats *use 70% or more WOD: 21 DB Thrusters 45lbs/30lbs 21 pull ups 400m run 15 DB Thrusters 45lbs/30lbs 15 pull ups 400m run 9 DB Thruster 9 pull ups TC: 15min

CrossFitMontag, 26.06.2017

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Freitag, 23.06.2017

OHS: 5-5-5-5-5 WOD: 21-15-9 T2b 1 arm DB OHS 45lbs/35lbs split reps up as needed midline: 3 sets of: 30s hollow+max v ups rest 60s

CrossFitFreitag, 23.06.2017

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Dienstag, 20.06.2017

Complex: Power clean+ hang squat clean+squat clean (no droping between reps 10 min double under practice WOD: For time: 800m run 100 double unders 50 squat cleans 95lbs/65lbs 100 double unders 800m run TC: 15min Conditioning: 10 min EMOM: Row 200m/150m 10 min EMOM: 10x10m shuttle run (touch each cone 5 times) 10 min EMOM: 5 burpees 10 wallballs each

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CrossFitDienstag, 20.06.2017

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Montag, 19.06.2017

Shoulder press: 5-5-5-5-5 use 70%or more of 1rm WOD: Chealsea: 30 min EMOM: 5 pull ups 10 push ups 15 air squats S1: 4-8-12 S2: 3-6-9 Finisher: max hang from pull up bar, rings or rop

CrossFitMontag, 19.06.2017