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Freitag, 30.11.2018

Front squat 3-3-3-3-3 *one set every 2 min. Make it feel light and fast For time: 21-15-9 KB swings 24/16 kg sit ups rest 3 min For Time 21-15-9 Kb swings 24/16 kg pull ups TC 18 min

CrossFitFreitag, 30.11.2018

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Dienstag, 27.11.2018

Strenght class Back squats 6×2 @85% go every 2 min 5 rounds for quality 60 m farmers walk (2x KB, heavy) 30 m front rack carry (2xKB, heavy) 15 goblet squats (1 KB, heavy) TC 22 min Conditioning In teams of 2 2 rounds for time 80 burpees *partner holds 2x50l/35l bs DB over head 100 sit ups *partner holds

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CrossFitDienstag, 27.11.2018

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Sonntag, 25.11.2018

5×2 tempo OHS 3s down, 3s bottom, 3s up chipper 20 T2B 10 OHS 95/65lbs 20 wall balls 10 OHS 20 burpees over bar 10 OHS Rest 3 min then repeat

CrossFitSonntag, 25.11.2018

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Samstag, 24.11.2018

4 rounds for time: 30 cal row 15/15 one arm DB S2O 50/35 lbs 30 sit ups 4 rounds for quality: 10/10 DB bent over row 20s of hanging l-sit (tuck hold)

CrossFitSamstag, 24.11.2018

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Freitag, 23.11.2018

Thruster from rack 3-3-3-3-3 Every 3 min for 12 min 40 DU 10 pullups 40 DU 10 Thruster 95/65 lbs *add one pullup and one thruster every round

CrossFitFreitag, 23.11.2018

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Donnerstag, 22.11.2018

Strenght class 40 Bench press @body weight *every time you break peform 10 ring rows 10 min emom 8 KB swings 32/24 kg 8 v-ups *same minute (scale reps if needed)

CrossFitDonnerstag, 22.11.2018