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Donnerstag, 31.05.2018

Strenght class 5-5-5-5-5 Sumo deadlift highpull (as heavy as possible with good form) 4 Supersets of: 10 goblet squats 32/24 kg 5 high boxjumps 30/24 inch (step down!) Finisher: 3 min AMRAP box step ups 2x 45/35 lbs DB low box for m/w

CrossFitDonnerstag, 31.05.2018

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Mittwoch, 30.05.2018

10 min clean technique 5min emom: 2 clean pulls 5 min emom: 2 power clean 5 min emom: 2 squat cleans *no rest between emoms 7 min AMRAP 10 wall balls 20/14 lbs 30 DU/45 SU

CrossFitMittwoch, 30.05.2018

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Dienstag, 29.05.2018

Gymnastics 10 min Handstand walk practice WOD 22-16-10 KB snatch 28/20 kg *15m HSW after each set (scale for HSW is 3 wall walks) TC 12 min Finisher: 4 rounds 10 v-ups 20s hollow hold 30s plank hold Conditioning 5000/4000m row *every 2 min perform 5 thruster 75/55 lbs and 5 burpees. Workout starts with thruster and burpees

CrossFitDienstag, 29.05.2018

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Montag, 28.05.2018

Murph For Time: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run Team Murph For time in teams of 2 1 mile run (switch after 400m) 100 pull-ups 200 push ups 300 squats 1 mile run (switch after every 400m) *Only one person working at the time. Reps can be splitted however

CrossFitMontag, 28.05.2018

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Samstag, 26.05.2018

Front squat 5-5-5-5-5 10 min EMOM alt. 1. 10 DL 225/155 lbs 2. 10 push press 135 lbs *scale weight so you can go unbroken every set Finisher: tabatta wall sit

CrossFitSamstag, 26.05.2018

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Freitag, 25.05.2018

Gymnastics Skill: 10 min ring mucle-up practice or: 5 sets of 2-5 ring mucle-up 4rounds (12 min) 30s max strict pull ups 30s rest 30s max v-ups 30s rest 30s max wall walks 30s rest Finisher: 5 min AMRAP of: Gymnastic swimming

CrossFitFreitag, 25.05.2018

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Donnerstag, 24.05.2018

Benchmark 12 min to work up to a heavy clean Elizabeth 21-15-9 Squat clean 135/95 lbs Ring dips TC 12min Finisher 50 Barbell situp

CrossFitDonnerstag, 24.05.2018

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Mittwoch, 23.05.2018

Strenght session 4 rounds for quality: 8 seated BB strict press 10 BB bent over rows 20 hollow rock 20 superman TC 22min “Quality” WOD 50 deficit push-up (45/35 lbs plate) *every time you break 15s chin over bar hold Finisher: accumulate 2 min of front rack 2xKB hold 24/16 kg

CrossFitMittwoch, 23.05.2018

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Dienstag, 22.05.2018

“Push Jerk 3-3-2-2-1-1 For time 30-20-10 cal row push jerk 95/65 lbs TC 10 min Finisher: 2 rounds 1 min plank 30s side plank R 30 s side plank L TC 5min Conditioning 40 min 40s on 20s of (8 rounds) alt. 1. Singel under 2. burpee 3. box step-up (low box for M/F) 4. plate ground to overhead 35/25

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CrossFitDienstag, 22.05.2018