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Donnerstag, 14.12.2017

Push press:
5-5-5-5-5

Crossfit:
4 rounds for time of:
400m run/row
30 push presses, 65/45lbs
20 jumping chest-to-bar pull-ups

Finsher:
3×15 ring rows

CrossFitDonnerstag, 14.12.2017

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Mittwoch, 13.12.2017

Crossfit:
10 rounds of:
30 seconds of toes-to-bars
Rest 30 seconds
30 seconds of dips
Rest 30 seconds
30 seconds of body-weight deadlifts
Rest 30 seconds
30 seconds of handstand push-ups
Rest 30 seconds

CrossFitMittwoch, 13.12.2017

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Dienstag, 12.12.2017

Front squat:
10-8-6-4-2

WOD:
5 rounds for time:
10 DB thruster 35/25lbs
10m DB lunges (front rack)
20 sit ups

Finisher:
3×15-20 hip extentions

Conditioning:
2 rounds of:
Tabata Row
Tabata air squat
Tabata sit up
Tabata burpees

No rest between tabatas
No rest between rounds
Total time is 32 min

CrossFitDienstag, 12.12.2017

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Montag, 11.12.2017

Gymnatsics:
Strength:
5 sets of:
20 push ups
30s chin over the bar hold
60s rest

10 min pistol practice

Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
15 burpees
30 single-leg squats, alternating

CrossFitMontag, 11.12.2017

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Samstag, 09.12.2017

20 rounds for time:
5 deadlifts
5 squat cleans
5 front squats
5 shoulder to overhead
5 back squats

Weight: 115lbs/75lbs
* you can only switch after full rounds

Midline:
4 sets
20s sit ups
20 s hollow hold
20s plank
20s rest

CrossFitSamstag, 09.12.2017

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Freitag, 08.12.2017

Shoulder press:
10-8-6-4-2

10 min bar muscle up practice

3 rounds for time of:
Run/Row 400 meters
115/75lb. power snatch, 12 reps
6 bar muscle-ups

Conditioning:
8 rounds:
250m row
10 burpee box jumps
20 air squats
Rest 1 min between rounds

Try to have the same time each round

CrossFitFreitag, 08.12.2017

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Donnerstag, 07.12.2017

Power clean:
2-2-2-2-2
Reset after each rep

5 rounds of:
7 T2B
30 Double under
7 DB clean 50/30lbs
30 Double under

Finsher:
3 sets of:
10-20 GHD sit ups
look at proper technique before doing it

CrossFitDonnerstag, 07.12.2017