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Montag, 31.12.2018

Mo. 31.1. In teams of  2, split reps equally 80 cal row 80 db snatches 50/35 lbs 60 cal row 60 font squats (2x db 50/35 lbs) 40 cal row 40 hang power cleans (2x db 50/35 lbs) 20 cal row 20 devil press (2x db 50/35 lbs) *while 1 person is rowing the other one holds a plank in

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CrossFitMontag, 31.12.2018

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Sonntag, 30.12.2018

Open wod 16.4 and 17. 4 Amrap 14.min 55 DL 225/155 lbs (scale weight if needed) 55 wall balls 20/14 lbs 55 cal row 55 hspu (scale to hand released push ups if needed) Finisher: alt double tabata (16 rounds) 1.plank 2. wall It

CrossFitSonntag, 30.12.2018

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Freitag, 28.12.2018

strength class 5-5-5-5-5 bench press 4 super sets for quality 10 ring rows 8 bicep curl into shoulder press (2x db) 8 reverse flys (2x light plates or db) finisher 3×12/10 cal only arm bike (go hard) rest 2min

CrossFitFreitag, 28.12.2018

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Mittwoch, 26.12.2018

gymnastics 10 rounds for time: 1 bar mu 10 airsquats 1 bar mu 10 situps TC 15 min (S1: 2 c2b, S2: 3 pull ups) 4 rounds for quality 8 strict pull ups 1 min plank 8 strict ring dips 30s hollow hold

CrossFitMittwoch, 26.12.2018

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Sonntag, 23.12.2018

As heavy as possible: 5 DB snatch 10 DB OH lunges 5 DB OHS *go unbroken *go as heavy as possible *do both arms Sprint wod: 2017 Regionals Event 6 25/18 cal assault bike / row 20 burpee box jump over 10 power cleans 155/105 lbs (could be bar, sandbag, slam ball, tire flip. be creative)

CrossFitSonntag, 23.12.2018