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Freitag, 29.12.2017

Back squat: 7-7-7-7 Skill: 10 min kipping practice WOD: 3 rounds for time: 10 Burpee box jump (step down) 15 back squat 135/95lbs (from floor) 20 T2b Conditioning: 30 min EMOM: 1. min Row 2. min KB swing20/12kg (russian) 3. min air squat 4. min burpee 5. min Rest

CrossFitFreitag, 29.12.2017

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Donnerstag, 28.12.2017

Weighted Pull ups 3-3-3-3-3 3 Rounds for time 250 m row 21 DB Thrusters 30lbs/20lbs 12 chest to bar pull ups Finisher 3 sets of 30 sec hollow hold 15 v ups

CrossFitDonnerstag, 28.12.2017

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Mittwoch, 27.12.2017

Sumo Deadlift: 5-5-5-5-5 WOD: 5 Rounds for Time 15 Sumo Deadlift High pull 95/65 lbs 15 STOH 95/65 50 Double Unders Finisher 3×15 GHD Sit ups 3×30 banded goodmornings

CrossFitMittwoch, 27.12.2017

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Samstag, 23.12.2017

In teams of two: 100 DB snatches 50/30lbs 100 cal row 100 DB shoulder to overhead 50/30lbs (one arm only, switch arms as needed) 100 cal row 100 DB thruster 50/30lbs (with one arm) Switch between partners as needed. All the DB movements are done with one arm .

CrossFitSamstag, 23.12.2017

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Freitag, 22.12.2017

Deadlift: 5-5-5-5-5 Reset after each repetition WOD: 3 rounds for time: 100 DU 20 T2b 20 KB swings 32/24kg Accessory: 2 sets of: 15 hip extentions 30 band pull aparts Conditioning: 5 sets of: 500m Row 30 Air squats 20 jumping lunges 10 burpees Rest 2 min between sets

CrossFitFreitag, 22.12.2017