Sonntag, 04.10.2020
A. Back Squat 5-5-5-5-5
B. Complete as many rounds as possible in 20 mins of:
5 Power Snatches, 115/75 lbs
7 Toes-to-bars
9 Box Jumps, 24/20 in
Samstag, 03.10.2020
Dumbbell Bench Press 4x25, using same weight per set
Weighted Back Extension 4x25, using same weight per set
Dumbbell Pull Over 4x25, using same weight per set
One Arm Dumbbell Row 4x25, using same weight per set
Dumbbell Goblet Squat 4x25, using same weight per set
Freitag, 02.10.2020
A. Record your best Power Clean 1 rep max lift.
B. For time:
30 Overhead Walking Lunge With Plates, 45/25 lbs
30 Knees-to-elbows
30 Sit-ups 30 Row Calories
30 Sit-ups
30 Knees-to-elbows
30 Overhead Walking Lunge With Plates, 45/25 lbs
Donnerstag, 01.10.2020
A. Front Squat 3-3-3-3-3
B. 21-15-9 reps, for time of:
Strict Pull-up
Strict Handstand Push-up
C. For time:
Ski Erg, 500 m
Row, 500 m
Assault Bike, 1000 m
Mittwoch, 30.09.2020
A. Sumo Deadlift 5-5-5-5-5
B. CrossFit Games Open 20.05
For time, partitioned any way:
40 Pull-ups
80 Row Calories
120 Wall Balls, 14/10 lbs, 10/9 ft
Time cap: 20 minutes
Dienstag, 29.09.2020
A. Back Squat 10-10-10-10-10
B. Dumbbell Pull Over 15-15-15-15-15
C. Tabata 8 x 20:10
Strict Pull-up
Bike Calorie
Push-up
Bike Calorie
Montag, 28.09.2020
A. Shoulder Press 5-5-5-5-5
B. One Arm Db Row 10-10-10-10-10
C. Complete as many rounds as possible in 9 mins of:
35 Double Unders
25 Air Squats
15 Kettlebell Swings, 53/35 lbs
