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Mittwoch, 31.07.2019

Squat Snatch 3 waves of: 3 squat snatches @70% 1 min rest 2 squat snatches % 80% 1 min rest 1 squat snatch @90% For time 15-12-9 OHS 135/95 lbs Box jumps 24/20 inch. TC 7 min

CrossFitMittwoch, 31.07.2019

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Dienstag, 30.07.2019

3x every 3 min 10 T2b 10 push press 115/75 lbs 10 burpees over bar directly into 3x every 3 min 10 t2b 7 push press 135/95 lbs 10 burpees over bar directly into 3x every 3min 10 t2b 4 push press 155/105 lbs 10 burpees over bar Finisher: accumulate 1 min hanging L-Sit Conditioning 5 sets of 5 min

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CrossFitDienstag, 30.07.2019

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Montag, 29.07.2019

Strenght class Back Squat 5-5-5-4-4-4-3-3-3-2-2-2-1-1-1 Performed as an EMOM. Start with light weight (+/- 50%) and increase weight every 3 min (1-1-1 max. at 90%) 5 rounds for quality 30 plate russian twist 20 banded hamstring curls 10 alt. Box step up with plate

CrossFitMontag, 29.07.2019

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Sonntag, 28.07.2019

Chipper For time 60 box jump overs 40 OHS 115/75 lbs 20 strict HSPU 30m HSW 30 box jump overs 20 OHS 115/75 lbs 1 strict HSPU 15m HSW TC 28 min Finisher: 5 rounds 7 push up + 7 v ups

CrossFitSonntag, 28.07.2019

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Freitag, 26.07.2019

Strenght class 4 supersets 8 barbell bent over row 40m moderate weight KB overhead walk *90s rest 4 supersets 8 benchpress 40m moderate weight KB front rack carry *90s rest Finisher: 3×15-20 empty bar skull crusher 3×15-20 empty bar bicep curls

CrossFitFreitag, 26.07.2019

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Mittwoch, 24.07.2019

clean 5 sets of 2 power clean + 1 squat clean @80% of power clean max In teams of 2 3 rounds for time 60 sit ups 20 squat celan 155/105 lbs TC 24 min

CrossFitMittwoch, 24.07.2019

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Dienstag, 23.07.2019

Gymnastics Every 3 min for 15 min 10 strict pull up 10 kipping HSPU Rvery 3 min for 15 min 10 strict ring dip 10 kipping T2B Finsiher: 5 min amrap 1 min straight arm plank 45s min normal plank 30s min bottom of push up hold Conditioning Every 6 min for 30 min 30 cal row 30 cal bike

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CrossFitDienstag, 23.07.2019

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Montag, 22.07.2019

/ min amrap 1000m run (3 laps) max thruster 75/55 lbs 5 min rest 7 min amrap 1250/1000m row max DB snatch 55/35 lbs 5 min rest 7 min amrap 80/60 cal bike max burpees Courtesy of crossfit K9

CrossFitMontag, 22.07.2019