Dienstag, 12.02.2019
A. "CrossFit Total"
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep
B. Record your best Weighted Pull-up 1 rep max lift.
C. Ski Erg 500 m
Montag, 11.02.2019
A. "CrossFit Total II"
Clean 1 rep (Power or Squat)
Bench Press 1 rep
Overhead Squat 1 rep
B. Row 500 m
Sonntag, 10.02.2019
A. Prowler Push 1-1-1-1-1, using heaviest weight per set
B. "Helen"
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
Samstag, 09.02.2019
A. Farmers Walk (Kettlebell) 800 m
B. For Time: Deck of Cards
Freitag, 08.02.2019
"Open Test"
Complete as many rounds as possible in 20 mins of:
50 Wall Balls, 20/14 lbs
50 Double Unders
40 Box Jumps, 24/20 in
40 Toes-to-bars
30 Burpees
30 Chest-to-bar Pull-ups
20 Power Cleans, 145/100 lbs
20 Jerks, 145/100 lbs
10 Snatches, 145/100 lbs
10 Muscle-ups
Donnerstag, 07.02.2019
Every 1 min for 20 mins, alternating between:
15/12 Ski Erg Calories
Farmers Hold, 30 secs
15/12 Row Calories
Double Kettlebell Front Rack Hold, 30 secs
Mittwoch, 06.02.2019
A. Front Squat 5-5-5
B. 3 rounds for time of:
7 Dumbbell Bench Press, pick load
5 Strict L Pull-ups
Dienstag, 05.02.2019
A. One Legged Deadlift 10-10-10-10-10, using heaviest weight per set
One Arm Kettlebell Clean And Press 5-5-5-5-5, using heaviest weight per set
B. "Adrian"
7 rounds for time of:
3 Forward Rolls
5 Wall Climbs
7 Toes To Bars
9 Box Jump (30 in.)s
Montag, 04.02.2019
Complete as many rounds as possible in 20 mins of:
3 1 Power Snatch + 3 Overhead Squats, 40/25 kg
5 Burpee Pull-ups
max rep Double Unders (Unbroken)s
Rest 2 mins
Sonntag, 03.02.2019
A. Bent Over Barbell Row 10-10-10
Dumbbell Fly 10-10-10
Barbell Lunge 10-10-10
B. As many reps in 3 mins as you can of: Ski Erg (Calories)
Samstag, 02.02.2019
"5 Years Anniversary"
For time:
Row, 2014 m
22 Partner Wall Ball Over Rigs, 12/9 kg
5 Ground-to-Overheads, 80/55 kg
22 Chest-to-bar Pull-ups
5 Ground-to-Overheads, 80/55 kg
22 Synchronized Burpees
5 Ground-to-Overheads, 80/55 kg
22 Synchronized Toes-to-bars
5 Ground-to-Overheads, 80/55 kg
22 Synchronized Med Ball Sit-ups, 12/9 kg
5 Ground-to-Overheads, 80/55 kg
Row, 2019 m
Freitag, 01.02.2019
On a 50 min clock, with no rest between:
Handstand Practice, 15 mins
L Sit Practice, 10 mins
Double Unders, 5 mins
Stretch, 20 mins
