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Montag, 30.09.2019

A 5×5 sotts press (barbell on back, stand up with last rep) B 5×3 drop snatch. Start at 50-60% 1rm squat snatch + weight if technique and ROM allow. C finisher: 21,15,9 thrusters and burpees (45/35lb): TC 6min

CrossFitMontag, 30.09.2019

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Samstag, 28.09.2019

Strenght class 5 supersets 10 bench press 60% 10 strict pull up 10 push up 10 ring rows *rest 2 min betwenn sets 5 rounds for quality 10 v-ups 20 russian twist with KB 30s front rack carry with 2 KB

CrossFitSamstag, 28.09.2019

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Donnerstag, 26.09.2019

n teams of 2 Bench mark mash: In teams of two: Karren 150 wallball Eva 5 rounds for time: 800m run (partners run together) 30 KB swings 32kg/24kg 30 pull ups Annie: 50-40-30-20-10 Double under sit up *No rest between workouts TC 40 min

CrossFitDonnerstag, 26.09.2019

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Mittwoch, 25.09.2019

5 sets as heavy as possible of: 2 Power snatches + 3OHS’s 3 Rounds for time of: 15/12 cal. Row 12 Power snatches 95/65 lbs 9 Burpees TC. 9 min.

CrossFitMittwoch, 25.09.2019

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Dienstag, 24.09.2019

Find your 8 RM back squat With 80% of A 2 Rounds (starting every 9 min.): 10×2 Back squats every 30 sec. Right after the back squats perform 800 m Run for time You are not allowed to rack the bar between the squat sets. Conditioning Row 6x 90s easy 60s moderate 30s hard 6 min rest Bike 90s easy

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CrossFitDienstag, 24.09.2019

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Montag, 23.09.2019

Gymnatsics: Strength: 5 sets of: 10 handstand push ups 30s chin over the bar hold 60s rest 10 min pistol practice Complete as many rounds as possible in 15 minutes of: 10 m handstand walk (or 3 wall walks) 15 burpees 20 single-leg squats, alternating

CrossFitMontag, 23.09.2019

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Sonntag, 22.09.2019

Chipper Daniel Fort time: 50 pull ups 400m run (1 lap + 50m) 21 Thruster 95/65 lbs 800m run (2 laps + 100m) 21 Thruster 400m run 50 pull up TC 30 min

CrossFitSonntag, 22.09.2019