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Sonntag, 30.09.2018

Chipper Row 300/250 m 50 wallballs 25 T2B Row 300/250m 50 boxjump 25 ringdips Row 300/250m 50 DU 25 burpees Row 300m TC 30 min Finisher: 3 min bear crawl

CrossFitSonntag, 30.09.2018

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Samstag, 29.09.2018

Benchmark 4 Thruster from rack every 3 min for 5 min Fran 21-15-9 Thruster Pullups finisher: 50 push ups 50 seated behind the neck strict press 35/25 lbs barbell 50 bent over row 45/35 lbs barbell

CrossFitSamstag, 29.09.2018

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Freitag, 28.09.2018

10 min emom 1 snatchpull + 1 squatsnatch Every 5 min for 20 min 50 DU 5 squat snatch 135/95lbs 10 barfacing burpees 5 squat snatch 135/95lbs 50 DU Finisher: 5x 40s on 20s off top of DL snatchgrip hold 95/65 lbs

CrossFitFreitag, 28.09.2018

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Donnerstag, 27.09.2018

Gymnastics 10 min Bridge Progressions 20 min alt. emom 1. 18/15 cal row 2. 50s plank hold *boring but a great mental challenge 4 supersets 10 clap push ups 30s top of dip hold

CrossFitDonnerstag, 27.09.2018

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Mittwoch, 26.09.2018

Teams of 2 For Time 10 rounds of cindy 50 DL 135/95 lbs 8 rounds of cindy 40 powercleans 135/95 lbs 6 rounds of cindy 30 squatcleans 135/95 lbs 4 rounds of cindy 20 S2O 135/95 lbs 2 roudns of cindy 10 Thruster 135/ 95 lbs TC 40 min Alternate after full rounds of cindy. Split barbell movements equally.

CrossFitMittwoch, 26.09.2018

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Dienstag, 25.09.2018

12 min emom 1. 12-16 pistols 2. 12 alt KB snatch 32/24 kg 3. 12 T2B 10 min AMRAP: shuttle sprints (10m out and back) on the start of every min do 5 burpees Finisher: 50 empty bar skull crusher 50 reverse flys (light DB`s) Conditioning 6x 6 min amrap 2 min rest alternate between A, B and C A.

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CrossFitDienstag, 25.09.2018

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Montag, 24.09.2018

Strenght class Every 3 min for 5 rounds 12 Backsquats at 60-65% 5 supersets of 3-5 tempo pullups 3s up, 3s down 40m heavy farmes carry 5 high boxjumps 4 supersets 10 DB Hammer curls into press (2 DB`s) 15 DB Bent over row *no rest between movements. Take a weight that alows you to do the whole complex unbroken

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CrossFitMontag, 24.09.2018

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Sonntag, 23.09.2018

Chipper 400m run with medball 50 wallballs 20/14 lbs 40 situps 30 cal row 20 2x DB burpee 50/35 lbs 10 box step overs 50/35 lbs 20 2x DB burpee 50/35 lbs 30 cal row 40 situps 50 wallballs 20/14 lbs 400m run with medball TC 35 min Finisher. Tabata DB overhead hold *pick light DB`s. During 10s rest period

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CrossFitSonntag, 23.09.2018

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Freitag, 21.09.2018

In teams of 2 Buy in 100/80 cal row Then 2 rounds of: 50 front squazts 115/75 lbs accumulate 2 min Handstandhold 50 DL 115/75 accumulate 2 min plank hold 50 S2O 115/75 lbs accumulate 2 min wall sit 50 burpees accumulate 2 min hollow hold Split all reps equaly. Break up the holds in 30s segments idealy. TC 40min

CrossFitFreitag, 21.09.2018