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Samstag, 30.09.2017

ANDY 25 thrusters, 115 lb. 50 box jumps, 24 in. 75 deadlifts, 115 lb. 1.5-mile run 75 deadlifts, 115 lb. 50 box jumps, 24 in. 25 thrusters, 115 lb.

CrossFitSamstag, 30.09.2017

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Freitag, 29.09.2017

Back squat: 10-10-10 Skill: 10 min kipping T2B practice WOD: 3 sets of: 15 T2B 12 DB Front squats 50/30lbs 9 DB Squat cleans 6 DB Push press 3 wall climbs Rest 2 min between sets

CrossFitFreitag, 29.09.2017

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Donnerstag, 28.09.2017

Gymnastics: 10 min alternating emom: 1. min: 30s max strict pull ups 2. min 30s max strict dips Skill: 10 min handstand walk practice WOD: 15 min amrap: 30s hollow hold 5m hs walk 30s superman hold 15 push ups 30s handstand hold 15 ring rows

CrossFitDonnerstag, 28.09.2017

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Mittwoch, 27.09.2017

15 min: Turkish get up + windmill+ OHS Use a KB and try to go as heavy as possible WOD: 5 rounds for time: 12 KB snatch (6/6) 24/16kg 12 box jump over 12 wall ball Accessory: 3 sets of: 50 band pull aparts

CrossFitMittwoch, 27.09.2017

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Dienstag, 26.09.2017

Thruster from rack: 3-3-3-3-3 Team series Event: 9-15-21 Barfacing burpee Thruster 95/65lbs Midline: 3×10 strict toes to bar Conditioning: Every 4 min for 8 set: Row 500m 10 burpees 30 air squats

CrossFitDienstag, 26.09.2017