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Dienstag, 28.01.2020

A) 5×5 deadlift (start @ 65%)

B) “Christine”
3rft
500m row
12 deadlifts (body weight)
21 box jumps

CONDITIONING
AMRAP 15
12/9 cal bike or 18/15 row
10m lunges
15 wbs
Rest 5 mins
*repeat AMRAP 15 (swap row or bike)

CrossFitDienstag, 28.01.2020

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Montag, 27.01.2020

Primer: 3 rounds
12 single arm db press
6+6 db box step ups (all 6 one leg then change, other Leg off the box)

Work:
9 minutes to Find heavy 10rm push press.
Then
6 x 6 push press @ 90% of 10rm

Finisher:
AMRAP 12
20m db walking lunges (heavy)
6 Devils press. (Same weight as DP)

CrossFitMontag, 27.01.2020

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Samstag, 25.01.2020

For Time
15 deadlifts (120kg/70kg)
15 hspu
15 dbl dB stoh (22.5/15)
15 pull ups

12 deadlifts (140kg/80kg)
12 deficit hspu
12 dbl dB stoh
12 c2b

9dl (160/90)
9 dead stop deficit Hspu
9 stoh
9 bmu

Tc 28mins

CrossFitSamstag, 25.01.2020

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Freitag, 24.01.2020

Gymnastics
Practice: 15 mins rope climbs and handstand push ups.

Work: EMOM 16
1: 25 push ups (box push ups)
2: 15 hollow rocks
3: 45 sec hand stand hold
4: 10 strict pull ups.

Finisher:
10 wall walks
40m crab walk
10 wall walks
Tc 6 mins

CrossFitFreitag, 24.01.2020

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Mittwoch, 22.01.2020

Strength
Primer
3rounds for quality
12 waiter squats (each shoulder)
8 step ups (each leg, all 8 then change)

Work:
5×5 back squat
Start at 75% 1rm

Finisher:
4 rounds
12 front rack lunges
5 box jumps (high as possible)
Rest 2 mins

CrossFitMittwoch, 22.01.2020

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Dienstag, 21.01.2020

Olympic WL
A) 5×5 OHS
Reduce back to empty bar then start B

B) 5×3 drop snatch balance
Plus weight then start C

C) 5×3 heaving snatch balance
D) finisher 30 squat snatches
95/65
Tc 5mins.
Conditioning:
0:00- 30:00
3 rounds
30/24 cal row
20 goblet squat (24/16)
15 burpees

Directly into

3 rounds
12/9 cals (arms only bike)
20 parrellette dips (or box)
15 burpees
30:00-40:00
Amrap cals
Buy in
20 DB or kB deadlifts (32/24)
40 ab Mat sit ups
20 dB or kB deadlifts
Then
Cals on row or bike.

CrossFitDienstag, 21.01.2020