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Montag, 31.07.2017

Gymnastics: 10 min bar muscle up practice (advanced work on stringing reps together) 5 rounds: 5 strict pull ups +20s chin over bar hold 5 strict dips +20s top of dip hold 5 strict hspu +20s hs hold 25min TC 50 v ups for quality

CrossFitMontag, 31.07.2017

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Freitag, 28.07.2017

Push jerk: 5-3-1-5-3-1 for the second wave should be heavier than the first one WOD: Crossfit 5 rounds for time of: 200-meter farmers carry 20 deficit push-ups, hands on dumbbells 10 push jerks DB weights 60lbs/40lbs

CrossFitFreitag, 28.07.2017

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Mittwoch, 26.07.2017

Strength: 1 rep max DB OHS WOD: 30m DB OH lunges 50lbs/35lbs 30m bear crawl 30 DB snatch 50lbs/35lbs 30m bear crawl 30 one arm DB OHS 50lbs/35lbs 30m bear crawl 30 one arm DB OHS 50lbs/35lbs 30m bear crawl 30 DB snatch 50lbs/35lbs 30m bear crawl 30m DB OH lunges 50lbs/35lbs

CrossFitMittwoch, 26.07.2017

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Dienstag, 25.07.2017

Gymnastics 10 min strict muscle up practice Strength: 5 x 5 Negative deficit HSPU (3s on the way down) WOD Strict JT 21-15-9 HSPU Ring Dip Push up Conditioning 8min Row at an easy Pace 1min all out 1min Rest 6min Row at an easy Pace 1min all out 1min Rest 4min Row at an easy Pace 1min all out

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CrossFitDienstag, 25.07.2017