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Sonntag, 01.09.2019

Chipper 16 min amrap 40 alt. DB snatches 50/35 lbs 40 T2B 30 DB burpees 30 pull up 20 devil press 50/35 lbs 20 bar mucle up (sclae to c2b or jumping bar mucle up) Finisher: 3 rounds for quality 10 barbell sit ups 30s superman hold 30/30s side plank

CrossFitSonntag, 01.09.2019

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Samstag, 31.08.2019

OHS 3-3-3-3-3 International online Qualifier 1 9 min amrap 3 Hang power snatches 75/55 lbs 3 OHS 75/55 lbs 30 DU 6 hps 6 ohs 30 DU 9 9 30 …

CrossFitSamstag, 31.08.2019

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Freitag, 30.08.2019

Teams of 2 DL 2-2-2-2-2 *around 80-90% For time 50 burpees over bar 150 wall balls 20/14 lbs 100 DL 225/155 lbs 150 wall balls 20/14 lbs 50 burpees over bar *Courtesy of Crossfit Kreis 9

CrossFitFreitag, 30.08.2019

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Donnerstag, 29.08.2019

Gymnastics Weighted dip (stationary or rings) 5×5 Skill: 10 min strict ring muscle up practice work on faulse grip practice transitons WOD: 5 rounds for quality: 30s handstand 10 push ups 30s hollow 10 v-ups 30s chin over the bar 5 strict pull ups

CrossFitDonnerstag, 29.08.2019

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Dienstag, 27.08.2019

Power clean + push press Every 90s for 12 min 3 power clean + 3 push press 3 rounds for time 30 cal row 15 power clean 115/75 lbs 15 push press 115/75 lbs TC 17 min Conditioning Every 8 min for 5 rounds 1 lap run 25 KB swings 24/16 KG 25 air squats 500/400m row

CrossFitDienstag, 27.08.2019

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Montag, 26.08.2019

Strenght class 4 superstes 10 DB benchpress 20s chin over bar hold 3 supersets 10 around the world 10 DB hammer curl + press in teams of 2 5 rounds each alternating every round 60m farmers carry 2×32/24 kg *other person in plank

CrossFitMontag, 26.08.2019

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Sonntag, 25.08.2019

Chipper Run 1 lap with KB 24/16 KG 50 goblet squats 50 KB swings Run 1 lap with WB 20/14 lbs 50 wall balls 50 medball sit ups Finisher: 100 hollow rocks

CrossFitSonntag, 25.08.2019

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Samstag, 24.08.2019

5×5 weighted pull up 10 min KB snatch practice WOD: 8 rounds for time: 5 HSPU 10 KB snatches 32kg/24kg TC 10 min Finisher: 3×12 DB bent over rows

CrossFitSamstag, 24.08.2019

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Freitag, 23.08.2019

Strenght class 10 min emom 3 front squats @ap. 60 % directly into 10 min emom 3 back squats @ap. 60% *purpose of this 20 min emom is to get comfortable training high volume at moderate weight. 4 sets for qualitiy 8/8 weightet box step ups 10/10 singel leg KB DL 3 sets of 30 banded hamstring curls

CrossFitFreitag, 23.08.2019