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Samstag, 01.09.2018

Strenght class 4 sets of: 6/6 alt. back rach lunges 8/8 seated DB shoulder press 12 min alt emom: 1. 10 DB push press 2x 35/25 lbs 2. 12 medball situps 20/14 lbs 3. 14 jumping lunges Finisher: 50 banded good mornings (green band)

CrossFitSamstag, 01.09.2018

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Freitag, 31.08.2018

In teams of 2 20 min amrap 20 burpee pull up 30 Hang power snatch 95/65 lbs 60 DU *split reps equally Finisher: Tabata KB russian twists

CrossFitFreitag, 31.08.2018

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Donnerstag, 30.08.2018

DL 1 max set at 70% of 1 rm Push press 1 max set at 70% of 1rm For time: 1-10 DL 115/75lbs Push press 115/75lbs (1 DL + 1 PP, 2 DL + 2 PP, 3 DL + … TC 12 min Finisher: 1 min pasiv hang+ 50 banded pull apart

CrossFitDonnerstag, 30.08.2018

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Mittwoch, 29.08.2018

TnG Squatclean 3-3-3-3-3 *perform one set every 2 min. 7 min amrap 5 Front squats 135/75 lbs 10 box jumps Finisher: 2 roudns of: 30s hollow hold 45s wall sit 1 min plank *try to do both rounds unbroken

CrossFitMittwoch, 29.08.2018

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Dienstag, 28.08.2018

Gymnastics 4 sets for quallity 4/4 alt. tempo pistols 3310 (weightet if needed) 6-10 strict T2-Rings For time: 21-15-9 Pull-ups pistols 3 min rest 21-15-9 T2B Push ups Conditioning 5 rounds: In 3 min perform 15 burpees 15 KB swings 24/16 kg max 10m shuttle runs 1 min rest in 3 minutes 20 jump squats 20 situps max 10m shuttle

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CrossFitDienstag, 28.08.2018

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Montag, 27.08.2018

Benchmark „400m run“ Run 400m every 5 min for 3 rounds. First one is your score, but all aout on all rounds! For Time, TC 15 min: 500m row 10 bench press 155/105 lbs 400m row 8 bench press 300m row 6 bench press 200m row 4 benchpress 100m row 2 bench press

CrossFitMontag, 27.08.2018

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Samstag, 25.08.2018

6 sets in 12min 1 Power snatch + 1 snatch balance + 1 OHS Wod 5x 2min on/ 1min off Amrap 5 burpee boxjump over 10 alt. DB snatches 50/35 lbs

CrossFitSamstag, 25.08.2018

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Freitag, 24.08.2018

Strenght class 4 sets of: 4 back squats directly into 4 frontsquats *same bar and no rest between 4/4 4 rounds for quality 15/15 wood choppers (red band) 10/10 singel leg KB DL Finisher: 3×20 calf raises + 15 GHD hip extentions

CrossFitFreitag, 24.08.2018

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Donnerstag, 23.08.2018

Benchamrk The Chief 5 rounds of: 3min AMRAP: 3 power cleans 135/95 lbs 6 push ups 9 air squats 1 min rest between AMRAPs Finisher: „Flight simulator“ 10-20-30-40-50-40-30-20-10 Unbroken DU/SU TC 15min

CrossFitDonnerstag, 23.08.2018