Sonntag, 22.09.2019
A. Row 100 m
B. Row 250 m
C. "DT"
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
Samstag, 21.09.2019
A. Record your best Power Snatch 1 rep max lift.
B. A single set of Toes-to-bars for max reps.
C. A single set of Toes Through Rings for max reps.
D. As many reps as possible in 10 mins of: Assault Bike Calorie
E. For distance: Ski Erg, 10 mins
F. For distance: Row: 1x 10 mins
Freitag, 20.09.2019
A. A single set of Pull-ups for max reps.
B. Record your best Weighted Pull-up 1 rep max lift.
C. A single L Sit hold for max time.
D. As many reps as possible in 2 mins of: Double Under
As many reps as possible in 3 mins of: Double Under
For time: 100 Double Unders
A single set of Double Unders (Unbroken)s for max reps.
Donnerstag, 19.09.2019
Yoga
Samson Stretch 2 reps, 1 min
Couch Stretch 2 reps, 1 min
Pigeon Stretch 2 reps, 1 min
Calf stretch 2 reps, 30 secs
Hip Mobility 2 reps, 1 min
Mittwoch, 18.09.2019
"CrossFit Total"
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep
Dienstag, 17.09.2019
A. A single Handstand Walk for max distance.
B. Row 2 km
Montag, 16.09.2019
A. Record your best Power Clean 1 rep max lift.
B. Record your best Squat Clean 1 rep max lift.
C. Record your best Bench Press 1 rep max lift.
D. Row 500 m
Sonntag, 15.09.2019
A. A single max effort Box Jump for total height.
B. "Helen"
3 rounds of:
Ski Erg, 400 m
21 Kettlebell Swings, 1 pood
12 Pull-ups
