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Mittwoch, 30.08.2017

Clean; 7 Sets of Power Clean + Squat Clean + Front Squat no dropping between sets WOD – complete as many rounds as possible in 7 minutes of 5 box jumps 3 cleans touch and go at 60% of 1RM midline 60 s plank hold 30 s hollow hold 15s l sit

CrossFitMittwoch, 30.08.2017

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Dienstag, 29.08.2017

OHS: 15min to find 20RM WOD: 3 rounds: 2 min: 20 cal row max DB snatch 50/35lbs 1 min rest 2 min: 15 burpee box jump max DB shoulder to overhead 50/35lbs (alternate arm after each rep) Conditioning: 5 sets: 500m row hard 200m easy recovery row Rest 5 min 5 sets: 400m run hard 200m easy recovery jog

CrossFitDienstag, 29.08.2017

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Montag, 28.08.2017

Gymnastics: Gymnatics: 15 min ring muscle up practice WOD: 20 min AMRAP: 3 strict muscle ups 30s handstand hold 6 strict hspu 30s plank hold 9 push ups 30s hang from pull up bar

CrossFitMontag, 28.08.2017

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Samstag, 26.08.2017

In teams of two: 80 cal row partner holds 95lbs/65lbs in front rack 80 barfacing burpees while parter holds plank position 80 front squats 95lbs/65lbs parter holds ski squat (90 degrees against wall9 80 barfacing burpees while parter holds plank position 80 cal row partner holds 95lbs/65lbs in front rack

CrossFitSamstag, 26.08.2017

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Mittwoch, 23.08.2017

Weightlifting: Clean and Jerk 7 sets of: 3 Cleans + 1 Jerk use 70% or more of 1rm Clean and Jerk WOD: 21-15-9 T2B Power clean and Jerk 95ls/65lbs

CrossFitMittwoch, 23.08.2017

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Dienstag, 22.08.2017

Push press: 3-3-3-3-3 Crossfit: 4 rounds for time of: 25 push presses, 95 lb. 50/40-cal. row 100 double-unders *Second heat starts right when the first heat finishes the row. *Time cap on the machines is 3 min. *If you use a bike do 40/30cal *Ski 50/40 Time cap: 30 min Conditioning: 3 Rounds of: 4 min: Row 500/400m AMRAP: 7

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CrossFitDienstag, 22.08.2017