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Freitag, 20.09.2019

Strenght class
Back squat
5×3
*3s pause (bottom) on the first and the last rep

3×10 (each leg)
weightet bulgarian split squats

3 superstes
12 barbell good mornings (mod weight for good form)
20 KB russian twist

CrossFitFreitag, 20.09.2019

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Donnerstag, 19.09.2019

Every 6 min for 5 Rounds in Teams of 2

40/30 Cal Row
30 Hang Power Cleans 115/75
20 Burpees over the Erg

Finisher
In teams of 2
accumulate
3 min hollow hold
3 min wall sit
3 min passiv hang

#newsexygym

CrossFitDonnerstag, 19.09.2019

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Dienstag, 17.09.2019

Gymnastics
10min
Strict mucle up practice

Wod:
3 min AMRAP
Burpee pull up

15min EMOM
8-12 Ring rows
20s L-sit (parallettes or hanging)
8-12 deficit pushups 45/35 lbs plate

Finisher:
3 rounds
45s side plank L
45s side plank R
*scale time so you can do all 3 rounds unbroken

Conditioning
Alt. Death by Emom until failure
1. 15 wall balls 20/14 lbs
2.15 KB swings 24/16 kg
3.15 down and up
4. rest
*add one rep on every movement per round until you can no longer complete the work in the given time

TC after round of 24 (10 rounds)

CrossFitDienstag, 17.09.2019

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Montag, 16.09.2019

DL
squat clean
5×3 tng
* go every 2 min

8 rounds for max reps
20s back squats 135/95 lbs
40s rest
20s DL 135/95 lbs
40s rest
20s v-ups
40s rest

CrossFitMontag, 16.09.2019

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Sonntag, 15.09.2019

Chipper
50 wall balls
40 hang power clean 95/65 lbs
30 DB burpees 2x 50/35lbs (no jump)
20 HSPU
30 DB burpees
40 hang power clean
50 wall balls

TC 27 min

Finisher:
5 rounds
10 barbell bicep curls 45/35 lbs
10 strict press 45/35 lbs

CrossFitSonntag, 15.09.2019

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Samstag, 14.09.2019

Power clean:

3-3-3-2-2-2-1-1-1
*performed as a 9 min emom
go up in weight, no tng

With 12 min. running clock:

1 min. DU’s

1 min. DB snatches 50/35 lbs

2 min. DU’s

2 min. DB snatches

3 min. DU’s

3 min. DB snatches

CrossFitSamstag, 14.09.2019