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Montag, 01.04.2019

In teams of 2: 100 burpee boxjump over 100 push ups *every 2 min perform 10 power cleans and 10 front squat 115/75 lbs (5/5 each) TC 30 finisher: 3x 20 russian twist

CrossFitMontag, 01.04.2019

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Sonntag, 31.03.2019

10 min pistol tecnique Chipper 30 sumo DL high pull 95/65 lbs 25 burpees 20 pistols 15 cal row 1 min handstand hold 15 cal row 20 pistols 25 burpees 30 sumo DL high pull

CrossFitSonntag, 31.03.2019

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Samstag, 30.03.2019

Push Jerk 10-8-6-4-2 *Increase weight after each set WOD 5 Rounds for time: 400m run 10 Bench press 135/95 lbs 5 Bar mucle-up

CrossFitSamstag, 30.03.2019

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Freitag, 29.03.2019

Gymnastics 5 rounds for quality 7 strict HSPU 7 strict C2B 7 Strict T2B TC 20 For quality 2 min hanging L sit 10 wall walks 2 min superman hold TC 12

CrossFitFreitag, 29.03.2019

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Mittwoch, 27.03.2019

In teams of 2 4 rounds for time 400m run (together) 30 OHS 95/65 lbs 400m run (together) 30 clean and jerk 95/65 lbs TC 30 Finisher tabata hollow hold

CrossFitMittwoch, 27.03.2019

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Dienstag, 26.03.2019

Strenght Strict press 5-5-5-5-5 Every 5 min for 5 sets 30/24 cal row 20 wall balls 20/14 lbs 10 t2b 5 devils press 2×50/35 lbs Conditioning 4 rounds 2 min row 2 min amrap 10 burpees +10 m bear crawl+ 10 lunges 2 min bike 2 min amrap 50DU + 15 sit ups

CrossFitDienstag, 26.03.2019

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Montag, 25.03.2019

Squat Clean @85% 2-2-2-2-2 Elisabeth (use mats if you need to drop) 21-15-9 Squat Cleans Ring Dips finisher 2min wallsit (use weight if possible)

CrossFitMontag, 25.03.2019