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Samstag, 16.11.2019

A) strict RMU plus BMU progressions 15mins. B) team of 3 Amrap 25 Waterfall: 30/24 cals bike 700m run 20m front rack db walking lunges (22.5/15)

CrossFitSamstag, 16.11.2019

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Mittwoch, 13.11.2019

A) Sotts press 3×10 B) find 3rm max OHS in 20 Minutes C) finisher: 100 Parallettes dips 100 abmat sit ups Break up however they want. Tc. 9mins

CrossFitMittwoch, 13.11.2019

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Dienstag, 12.11.2019

A) 100 pull ups for time. Tc 12mins B. 4 rounds for time: 50/35 cal row 50 du Tc 20 mins Conditioning: Team of 2: Row 100 cals 50 burpees over rower Row 150 cals 30 burpees over rower Row 100 cals 50 burpees over rower. Tc. 40mins

CrossFitDienstag, 12.11.2019

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Montag, 11.11.2019

A)Sumo deadlift: 5×5 Start at 50% 1rm and build through sets. B) FGB style 3 rounds 1.wbs 2. Sumo deadlift high pull (95/65) 3. Burpees 4.push press (95/65) 5.row or bike. 6. Rest

CrossFitMontag, 11.11.2019

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Sonntag, 10.11.2019

Team of 2 100 box jump overs (lowest level inc men) 100 abmat sit ups 100 cal row. 75 box jump overs ( next height) 75 medball sit ups (14/10) 75 cal row 50 box jump overs ( max height) 50 medball sit ups (20/14) 50 cal row. Goal: get it done!

CrossFitSonntag, 10.11.2019