by  in WOD

Dienstag, 22.01.2019

Gymnastics

8 min AMRAP
2 Turkish get-up left arm 20/12 KG KB
20m bear crawl
2 Turkish get-up right arm 20/12 KG KB
20m bear crawl

16min EMOM
1. 8-12 strict ring dips
2. 30s Handstand hold
3. 8-12 strict T2B (scale to strict leg raisesif needed)
4. 30s Mountain climbers

Finisher:
50 Pull apart
50 face pulls
50 pull down

Conditioning

3 rounds of
4 min row
4 min amrap
5 wall balls 20/14 lbs
5 burpees
20 DU/SU

3 min rest between rounds

CrossFitDienstag, 22.01.2019

 by  in WOD

Montag, 21.01.2019

5 sets with increasing weight
1 squat clean + 2 front squats + 1 Jerk

For Time

Buy in
30/22 cal bike

3 rounds
5 Squat Clean 135/95 lbs
5 S2O 135/95 lbs

Buy out
30/22 cal row

TC 8 min

CrossFitMontag, 21.01.2019

 by  in WOD

Freitag, 18.01.2019

Gymnastics
5-10 min
Kipping HSPU practice
*advanced work on deficit kipping hspu

For Time
10-1
Kipping HSPU
T2B

TC12 min

5 super sets
10-15 push ups
20s chin over bar hold
1 min plank
1 min rest

CrossFitFreitag, 18.01.2019

 by  in WOD

Donnerstag, 17.01.2019

10 min emom
3 DB squat snatch + 6 DB OHS
*alternate arm every min and go as heavy as possible

3 rounds for total reps

1 min max 2xDB push press 50/35 lbs
1 min max sit ups
1min max 2x DB box step overs 50/35
1min max 1 min max cal bike
3 min rest

CrossFitDonnerstag, 17.01.2019

 by  in WOD

Mittwoch, 16.01.2019

In teams of 2
20 rounds for time (switch after full rounds, 10 each)

12 cal row
9 thruster 95/65 lbs
6 burpees over rower

TC 35 min

CrossFitMittwoch, 16.01.2019

 by  in WOD

Dienstag, 15.01.2019

strenght class
5 super sets with 2 min rest between
6 power clean (tng and good form)
8 singel arm DB bench press
60 DU (max 1 min)

3 rounds for quality
20 DB sit ups
10 strict pull ups

finisher:
accumulate 3 min passive hang

Conditioning
100 KB swings 24/16 kg
*at the start of every min perform 15 airsquats

5 min rest

100 sit ups
*at the start of ever min perform 10 box jumps

CrossFitDienstag, 15.01.2019