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Donnerstag, 31.10.2019

A) for time 21-15-9 Thrusters (42.5/30kg) Box jumps Rest 3 minutes 9-15-21 Ass bike cals Burpees over bar Goal sub 16 Time cap 21mins including rest.

CrossFitDonnerstag, 31.10.2019

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Mittwoch, 30.10.2019

A) Kipping technique practice, arch and hollow. Short and tight vs long and loose. B) T2b technique, tight kip vs longer. Also straight leg and knee raise with kick. C)for time: 50 T2b 50 wbs 350m run 35 t2b 35 wbs 350m run 20 t2b 20wbs Tc 22 mins.

CrossFitMittwoch, 30.10.2019

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Dienstag, 29.10.2019

A) Giant sets 3x Alternating db press 20 reps, 20 push ups, 20 box dips. Into… 3x 20 goblet squats, 20 goblet reverse lunges, 20 strict knee raises. B) EMOM 10 8 burpee box jump overs. Conditioning: A: EMOM 10 12 Burpees to bar Rest 4 mins EMOM 8 10 burpees over bar Rest 4mins EMOM 6 8 Burpee box

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CrossFitDienstag, 29.10.2019

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Montag, 28.10.2019

A) 20 Minutes to achieve 1rm hang squat clean. B)15min AMRAP, cal row. On the 0.00, 3:00, 6:00, 9:00, 12:00 10 squat cleans (115/85)

CrossFitMontag, 28.10.2019

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Donnerstag, 24.10.2019

A) tall jerks 5×3 up to 40% 1rm B)Dip pause,drive+ Dip and drive + split jerk an pause x6 40% 45% 50% 55% 60% C) 10 mins to find heavy 1rep split jerk. D) finisher. 21-15-9-15-21 Push ups Ab May sit ups Tc 8mins

CrossFitDonnerstag, 24.10.2019

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Mittwoch, 23.10.2019

EMOM 25 Rx. A) EMOM 25 scaled 1. 10 strict pull ups 1. 10 Banded pull ups 2. 12 pistol squats. 2. 25 air squats 3. 8 strict hspu. 3. 12 pike/ band pike PU. 4. 5 kipping BMU. 4. 10 hollow/10arch rocks 5. Rest. 5. Rest

CrossFitMittwoch, 23.10.2019