by  in WOD

Sonntag, 18.11.2018

in 12 min work up to a heavy squat snatch

Buy in
50/35 cal AB

30 back squat
21 power snatch
20 backsquats
15 power snatch
10 back squats
9 power snatch

Buy out
100 DU

back squats @ 145/95 lbs
snatches @95/65 lbs

Change weights between movements

CrossFitSonntag, 18.11.2018

 by  in WOD

Samstag, 17.11.2018

5 rounds for time:
400m run
10 box step overs 2×50/35 lbs DB
20 alt. DB power snatch 50/35 lbs

4 rounds
10-15 ring rows
30/30s side plank

CrossFitSamstag, 17.11.2018

 by  in WOD

Dienstag, 13.11.2018

Strenght class
12 min alt emom
1. 3 DL @70%
2. 6/6 weightet bulgarian split squats

4 sets
40m 2x DB overhead carry 50/35lbs
5 man makers
90s rest

finisher:
60 crunshes for quality

Conditioning
in Teams of 2
7500/6000 m row

*one person rowing, the other person working on:

200 airsquats
200 situps
200 Kb swings 24/20kg

workout is over when the row and all reps are completed

TC 40min

CrossFitDienstag, 13.11.2018