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Montag, 26.08.2019

Strenght class 4 superstes 10 DB benchpress 20s chin over bar hold 3 supersets 10 around the world 10 DB hammer curl + press in teams of 2 5 rounds each alternating every round 60m farmers carry 2×32/24 kg *other person in plank

CrossFitMontag, 26.08.2019

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Sonntag, 25.08.2019

Chipper Run 1 lap with KB 24/16 KG 50 goblet squats 50 KB swings Run 1 lap with WB 20/14 lbs 50 wall balls 50 medball sit ups Finisher: 100 hollow rocks

CrossFitSonntag, 25.08.2019

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Samstag, 24.08.2019

5×5 weighted pull up 10 min KB snatch practice WOD: 8 rounds for time: 5 HSPU 10 KB snatches 32kg/24kg TC 10 min Finisher: 3×12 DB bent over rows

CrossFitSamstag, 24.08.2019

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Freitag, 23.08.2019

Strenght class 10 min emom 3 front squats @ap. 60 % directly into 10 min emom 3 back squats @ap. 60% *purpose of this 20 min emom is to get comfortable training high volume at moderate weight. 4 sets for qualitiy 8/8 weightet box step ups 10/10 singel leg KB DL 3 sets of 30 banded hamstring curls

CrossFitFreitag, 23.08.2019

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Mittwoch, 21.08.2019

In teams of 2 1 round of DT 10 rounds of Cindy 2 rounds of DT 8 rounds of Cindy 3 rounds of DT 6 rounds of Cindy 4 ounds of DT 4 rounds of Cindy 5 rounds of DT 2 rounds of Cindy TC 40 min barbell @135/95 lbs DT= 12 DL + 9 HPC + 6 S2O Cindy

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CrossFitMittwoch, 21.08.2019

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Dienstag, 20.08.2019

Squat snatch 10 min technique work 15 min emom to work up to a heavy *if you fail go down in weight and get some good reps in WOD: For time: 30 squat snatch 135lbs/95lbs TC 10 min Conditioning 40 min (8 rounds) 40s on 20s off 1. row 2. no jump burpee 3. bike 4. DB snatch 50/35 lbs

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CrossFitDienstag, 20.08.2019

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Montag, 19.08.2019

Gymnastics Skill 5 sets of (if possible 4+2+4 unbroken) 4 T2B 2 bar mu 4 T2B Amrap 4x 3 min on 90s off 3 wall walks (Chest and nose touch) 5 pull ups 7 v-ups

CrossFitMontag, 19.08.2019

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Sonntag, 18.08.2019

Chipper 20 medball cleans 20/14 lbs 30 DB dl 2x 50/35 lbs 20 medball cleans 20 DB push press 2x 50/35 lbs 20 medball cleans 10 devil press 50/35 lbs 20 medball cleans 20 DB push press 20 medvall cleans 30 DB dl 20 medball cleans

CrossFitSonntag, 18.08.2019