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Freitag, 20.10.2017

Snatch complex:
7 sets of:
Power snatch+Squat snatch+ OHS
go up in weight each set

WOD:
For time:
Run 800m
30 power snatch 95lbs/65lbs
30 OHS
400m run

Conditioning:
Chipper Conditioning:
4 rounds of:
40 lunges
20 cal row
40 air squats
400m run
20 burpees
100 double unders
Rest 4min

CrossFitFreitag, 20.10.2017

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Donnerstag, 19.10.2017

Deadlift:
4×10
Do a set every 3 min. focus on perfect form

In a 3 min window:
50 double unders
20 wallballs
Rest of the time:
AMRAP burpee pull up
Rest 1 min
In a 3 min window:
50 double unders
20 wallballs
Rest of the time:
AMRAP Deadlifts 155lbs/105lbs
20 wallballs
Rest of the time:
AMRAP burpee pull up

CrossFitDonnerstag, 19.10.2017

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Mittwoch, 18.10.2017

Gymnastics:

10 min handstand practice
10 min handstand walk practice

Strength:
10 rounds of:
5 dips
5 ring push ups
5 strict chest to bar pull ups

CrossFitMittwoch, 18.10.2017

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Dienstag, 17.10.2017

Pressing complex:
5 sets of:
5 strict press
5 push press
5 push jerk
do each set unbroken for load.

10 min running warm up

WOD:
Sprint 10x 100m all out
(make sure people are warm)

Conditioning:
5 sets of:
5min AMRAP
Row 500m
30 KB swings 20/12kg
20 step ups
10 burpees
Rest 2 min between set

CrossFitDienstag, 17.10.2017

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Montag, 16.10.2017

Paused front squat:
2-2-2-2-2
pause for 3s

Skill:
10 mi kipping practice

WOD:
For time:
3 rounds
500m row
21 front squats
15 pull ups

CrossFitMontag, 16.10.2017

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Samstag, 14.10.2017

In teams of two:
For time:
50 thrusters 95/65lbs whie one partner holds plate overhead (45/25lbs)
60 barfacing burpees while partner holds ski squat against the wall
70 KB swings 24/16kg while partner holds handstand against the wall
80 power cleans 95/65lbs while partner holds plank position

CrossFitSamstag, 14.10.2017