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Dienstag, 31.07.2018

10 min to work up to a heavy push jerk alt. Double tabata (8 rounds each) a) push jerk 115/75 lbs b) airsquats Finisher: 2 min plank (weighted if needed) Conditioning 3 rounds of: 1000/750m row 100 single unders 25 KB swings 24/16kg 25 Goblet squats 25 burpees Rest 3 min

CrossFitDienstag, 31.07.2018

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Samstag, 28.07.2018

Benchmark Power snatch 3-3-2-2-1-1 *no touch and go, perform 1 set every 90s Randy for time 75 power snatch 75/55 lbs TC 10min Finisher: 3 rounds of: 15s hanging L-Sit 10 barbell bent over row at a moderate weight

CrossFitSamstag, 28.07.2018

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Freitag, 27.07.2018

Gymnastics 10 min bar mucle-up/kipping practice Wod: 5-4-3-2-1 bar mucle-up wall walks TC 12min S1: kipping C2B S2: kipping pullups 5 rounds for quality TC 20min 5 v-ups 10 ring rows 5 v-ups 20 pull aparts (red band) 5 v-ups 10 superman

CrossFitFreitag, 27.07.2018

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Donnerstag, 26.07.2018

Squat clean 12 min emom 1 squat clean 7min Amrap: 5 squatcleans 135/95 lbs 30 DU/60SU Finisher: 3×30 banden hamstrincurls (red band)

CrossFitDonnerstag, 26.07.2018

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Mittwoch, 25.07.2018

In teams of 2 100 burpee pullup 100 situps 100 hang power clean 2×45/30lbs DB 100 box step overs 2×45/30 lbs DB 100 Push jerk 2×45/35lbs DB *split reps equaly TC 35 min

CrossFitMittwoch, 25.07.2018

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Dienstag, 24.07.2018

Deadlift 8-8-8-8 For Time: 9-15-21-27 KB swing 24/16 kg burbee over KB Finisher: Tabata crunches Conditioning 3 rounds of: 1000m row 100 DU/200 SU 1000m run TC 45min

CrossFitDienstag, 24.07.2018

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Montag, 23.07.2018

Strenght class 15 alt. min emom a) 10 Backsquats @60% b) 20 push ups c) 50s easy row 5min rest 15 min alt. Emom a) 10 benchpress @60% b) 20 air squats c) 50s easy bike Finisher: 2min wallsit+ 20ghd situps *performed as a superet, start one minute apart

CrossFitMontag, 23.07.2018