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Donnerstag, 28.02.2019

Strenght class Strengt Session Deadlift 10 min EMOM 4 reps @70% of 1rm *try to stay with a double overhand grip for as long as possible Tabata (8 x 20on/10off) back squat 135/95 lbs *scale weight so you can perform min. 6 reps each round 3 rounds 20 superman 1 min plank 12 (6 each leg) front rack lunges.

CrossFitDonnerstag, 28.02.2019

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Mittwoch, 27.02.2019

Gymnastics A. Skill: Kipping complex 10 min for quality. Work through following complex. If poosible unbroken. ( advanced go on the minute) 4 kip swing 3 kipping high knee 2 kipping t2b 1 kipping pullup B. For time 100 push ups *every time you break perform 5 T2B + 5 pull up C. For quality 50 Ring rows *every time

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CrossFitMittwoch, 27.02.2019

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Dienstag, 26.02.2019

in 12 min work up to a heavy complex of: 1 powercean+ 1 front squat+ 1 push jerk Macho Man emom 3 power clean + 3 front squat + 3 Jerks (same minute) *@70% of your max weight from the complex. Go as long as possible. Goal is min. 15 rounds TC is 20 min Conditioning 5000/4000 m row *

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CrossFitDienstag, 26.02.2019

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Montag, 25.02.2019

In teams of 2 4 rounds for time 40 sit ups 30 overhead squats 115/75 lbs 20 burpee pull up 10 wall walks *split reps equally TC 30 min Finisher 50 empty bar bicep curl

CrossFitMontag, 25.02.2019

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Donnerstag, 21.02.2019

Gymnastics 5-10 min HSPU tecnique WOD: 20 rounds: 1 strict hspu 3 push ups 5 t2b TC 20 min Finisher: 4 supersets 20s chin over bar hold 1 min plank

CrossFitDonnerstag, 21.02.2019

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Mittwoch, 20.02.2019

Strenght class 20 min amrap 15/12 cal row 5 strict pull ups 5 strict press 115 lbs/75 lbs 10 medall sit ups 20/14 lbs 12 min emom 1. 30s hollow hold 2. 30s handstand hold 3. 30s wall sit with 45/35 lbs plate on legs

CrossFitMittwoch, 20.02.2019