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Freitag, 29.06.2018

Gymnastics: Strenght: 4 sets: Max mix grip pull ups 90s rest between sets Core: 4 sets 10 alternating V-ups 8 V-ups 6 Straddle V-ups 4 Russian V-ups 10 hollow rocks Conditioning: 3 min hs hold * every time you break perform 10 burpees

CrossFitFreitag, 29.06.2018

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Mittwoch, 27.06.2018

Strenght class Romanian DL 10-10-10 Bulgarian Split squat 10-10-10 (each leg) 10min EMOM (same minute) 5 back squat 155/105lbs 5 high box jupms 30/24 inch. 3 sets of: 15 hip extentions + 30s top of hip extention hold.

CrossFitMittwoch, 27.06.2018

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Dienstag, 26.06.2018

Squat clean every 90s for 12min (8 rounds) 2 power cleans with a 2s pause in the catch position * not touch and go! WOD 10 rouds for time: 3 power cleans 155/105 6 boxjumps Finisher: 2 min couch stretch each leg Conditioning Every 3 min for 42 min alternate between. 1. 30 cal bike 2. 25 burpees over parallets

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CrossFitDienstag, 26.06.2018

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Montag, 25.06.2018

Benchmark: A: 12 min to establish a one rep max shoulder Press WOD Dumbell Linda 10-1 Dumbell DL 50/35lbs Push up on Dumbells Dumbell hang squat clean *one pair of dumbells per person TC 25min

CrossFitMontag, 25.06.2018

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Samstag, 23.06.2018

Gymnastics 10 min bar mucle up practice WOD 10 rounds for Time: 10 air suats 1 bar mucle up 10 situps 1 bar mucle up TC 13min S1: 2 kipping c2b pull ups, S2: 3 kipping pull ups WOD 2 in teams of 2 20 wall climps *one partner is working on wall climbs, one partner is holding 2xKB 24/16kg

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CrossFitSamstag, 23.06.2018

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Freitag, 22.06.2018

Benchmark Work up to a heavy Power clean in 12 min 14.4 As many reps and rounds as possible in 14 min. 60 cal row 50 T2B 40 Wallball shots 30 Cleans 135/95 lbs 20 mucle ups

CrossFitFreitag, 22.06.2018

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Donnerstag, 21.06.2018

Split Jerk 3-3-2-2-1-1 For Time 30-20-10 Dumbell lunges 2x 50/35 lbs Dumbell Shoulder to overhead 2×50/35 lbs TC 10min Finisher: Accumulate 2 min of barbell overhead hold 95/75 lbs

CrossFitDonnerstag, 21.06.2018