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Dienstag, 22.10.2019

A) 2 rounds for time: 50 alternating dB snatches (22.5/15) 350m run 75 goblet squats (with same dumbbell) 350 m run 50 burpee to medball overhead. ( 20/14, chest to medball) T.C 40m Conditioning: Team of 2: 2rounds Bike 6km 150 sit ups 100 air squats 50 Synchro burpee to medball over head Tc 40 mins

CrossFitDienstag, 22.10.2019

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Montag, 21.10.2019

a Back squats 3 x 12 @ 50% 1rm 3 x 8 @ 65 % 1rm 3 x 3 @ set1 80% set2, 85% set 3, 90% 1rm b Recovery bike or row, 15 minutes at any pace.

CrossFitMontag, 21.10.2019

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Mittwoch, 16.10.2019

A) 12mins hspu kipping practice + Negatives. B) 5×8 strict hspu. Rest 2 mins between sets C) Tabata hollow rocks 1min rest Tabata ab Mat sit ups 1min rest Tabata pike push ups.

CrossFitMittwoch, 16.10.2019

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Montag, 14.10.2019

a. 5×5 Sotts press (snatch grip) b.E90MOM 9 mins: complex, 1 snatch high pull, 1 hang power snatch, 1 ohs, 1 squat snatch. c.12 minutes to achieve 5rm Turkish get up.

CrossFitMontag, 14.10.2019

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Sonntag, 13.10.2019

Chipper. For time. Buy in: 1400m run 1k row 3 rounds 30 kbs-ru (32/24) 30 sit ups 30 push ups Buy out: (reverse buy in) 1k row 1400m run

CrossFitSonntag, 13.10.2019