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Samstag, 16.11.2019

A) strict RMU plus BMU progressions 15mins.

B) team of 3
Amrap 25
Waterfall:
30/24 cals bike
700m run
20m front rack db walking lunges (22.5/15)

CrossFitSamstag, 16.11.2019

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Mittwoch, 13.11.2019

A) Sotts press
3×10
B) find 3rm max OHS in 20 Minutes

C) finisher:
100 Parallettes dips
100 abmat sit ups
Break up however they want.
Tc. 9mins

CrossFitMittwoch, 13.11.2019

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Dienstag, 12.11.2019

A) 100 pull ups for time.
Tc 12mins

B. 4 rounds for time:
50/35 cal row
50 du
Tc 20 mins

Conditioning:
Team of 2:
Row 100 cals
50 burpees over rower
Row 150 cals
30 burpees over rower
Row 100 cals
50 burpees over rower.
Tc. 40mins

CrossFitDienstag, 12.11.2019

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Montag, 11.11.2019

A)Sumo deadlift:
5×5
Start at 50% 1rm and build through sets.

B) FGB style 3 rounds
1.wbs
2. Sumo deadlift high pull (95/65)
3. Burpees
4.push press (95/65)
5.row or bike.
6. Rest

CrossFitMontag, 11.11.2019

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Sonntag, 10.11.2019

Team of 2
100 box jump overs (lowest level inc men)
100 abmat sit ups
100 cal row.
75 box jump overs ( next height)
75 medball sit ups (14/10)
75 cal row
50 box jump overs ( max height)
50 medball sit ups (20/14)
50 cal row.

Goal: get it done!

CrossFitSonntag, 10.11.2019