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Montag, 17.06.2019

5 supersets 10 KB swings 32/24 KG 3 broad jumps 90s rest 3x 4 min amrap 2 min rest 10 pistol squats 10 box jump 10 sumo DL high pull 95/65 lbs

CrossFitMontag, 17.06.2019

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Sonntag, 16.06.2019

Chipper 200m farmers carry 2×50/35 lbs 20 burpees 20 deficit push ups on DB 150m farmers carry 2×50/35 lbs 15 burpees 15 deficit push ups on DB 100 m farmers carry 2×50/35 lbs 10 burpees 10 deficit push ups on DB 50 m farmers carry 2×50/35 lbs 5 burpees 5 deficit push ups on DB Finisher: 60 empty bar bicep

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CrossFitSonntag, 16.06.2019

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Samstag, 15.06.2019

Strenght class 5 rounds alternate every 90s 1. 15 hip extentions 2. 6 front rack reverse lunges with barbell (each leg) 3. 10 back squats (same bar as lunges) 8 min alternating tabata 1. weightet sit ups 2. DL 135/95 lbs

CrossFitSamstag, 15.06.2019

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Mittwoch, 12.06.2019

Gymnastics + snatch skill Every 2 min for 14 min 7 t2b 1 power snatch 1 hang power snatch 1 ohs 10 rounds you go i go 10 pull up 6 hspu 4 devils press 2×22.5/15 kg

CrossFitMittwoch, 12.06.2019

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Dienstag, 11.06.2019

Squat clean 5 sets 1 squat clean + 2 power clean + 3 clean pull *go every 2 min In teams of 2 10-1 hand release push up DB snatch 50/35 lbs Front squats 115/75 lbs Flow: A 10 push up B 10 push up A10 DB snatch B 10 DB snatch A 10 FS B 10 FS A 9

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CrossFitDienstag, 11.06.2019

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Sonntag, 09.06.2019

Chipper For time 50 cal row 40 KB snatch 24/16 kg 50 cal bike 40 goblet squats 24/16 kg TC 22 min at minute 22 run 400m with the KB

CrossFitSonntag, 09.06.2019

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Samstag, 08.06.2019

Power clean 10 min emom 1 power clean *work up but no fails The chief AMRAP in 3 minutes 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat 5 times

CrossFitSamstag, 08.06.2019