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Freitag, 01.02.2019

Open Workout 13.2 Push jerk In 10 min work up to a max for the day 10 min amrap 5 shoulder to overhead (115/75 lbs) 10 Deadifts 115/75 lbs) 15 box jumps Finisher 3 supersets with 30 s rest 30 mountain climbers 10 V-ups

CrossFitFreitag, 01.02.2019

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Donnerstag, 31.01.2019

Gymnastics Ring pull ups 5-5-5-5-5 *weightet if possible 10 min skin the cat practice *advanced perform 10 skin the cat 4 rounds for quality 30s top of dip hold 20s chin over bar hold 20 russian twist with plate 30/30s side plank

CrossFitDonnerstag, 31.01.2019

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Mittwoch, 30.01.2019

Strenght class 5 min emom 8 2x dumbell strict press at moderate weight (pick a weight you can do 8 reps every min) 3 min rest 5 min emom 8 2x dumbell bent over row 50/35 lbs 3 min rest 5 min emom 8 deficit push ups on DB 3 min rest 5 min emom 5 devil press 50/35 lbs

CrossFitMittwoch, 30.01.2019

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Dienstag, 29.01.2019

Overhead squat from the floor 15-10-5 *go every 2:30 Every 4 min for 20 min 21 cal row 15 overhead squats 95/65 lbs 9 pull ups Conditioning Every 6 min for 30 min 500 m row 21-15-9 air squats sit ups

CrossFitDienstag, 29.01.2019

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Montag, 28.01.2019

In teams of 2 For Time 100 wallballs 20/14 lbs *at the start of every min perform 8 synchro burpees. Split reps as you wish 100 DB Snatch 50/35 lbs *at the start of every min perform 10 synchro push ups. Split reps as you wish

CrossFitMontag, 28.01.2019

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Sonntag, 27.01.2019

Power snatch 3-2-2-1-1 *go every 2 min with increasing weight Power snatch ladder 10 power snatch 95/65 lbs 10 box jumps 8 power snatch 115/75 lbs 10 box jumps 6 power snatch 135/95 lbs 10 box jumps 4 power snatch 155/105 lbs 10 box jumps 2 power snatch 175/125 lbs TC 15 min *scale weights if needed but increase every

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CrossFitSonntag, 27.01.2019

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Samstag, 26.01.2019

In teams of 2 20 rounds for time 8 burpeebox step overs 2×35/25 lbs 12 T2B 16 2xDB thruster *Split reps as followed: 4/4 6/6 8/8 TC 35 min

CrossFitSamstag, 26.01.2019

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Freitag, 25.01.2019

DL 10-8-6-4-2 *go every 2 min For time: 21-15-9 KB swings 24/16 kg goblet squats 24/16 kg directly into 21-15-9 KB swings 24/16 kg air squats TC 10 min

CrossFitFreitag, 25.01.2019

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Donnerstag, 24.01.2019

Bench press 8-8-8 5 min kipping practice 3 sets 10-20 kipping pull ups 2 min recovery row (easy pace) *try to keep the pull up sets consistant Finisher: 3 supersets 40s 2xKB overhead carry 40s 2xKB farmers carry

CrossFitDonnerstag, 24.01.2019

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Mittwoch, 23.01.2019

Strenght class 12 min alt. Emom 1. 6 back squats @70% 2. 6 double DB push press (heavy) 5 rounds for quality with as little rest as possible 5 man makers 50/35 lbs 45s handstand hold Finisher: 21-15-9 V-ups *1 min plank between sets

CrossFitMittwoch, 23.01.2019