Mittwoch, 10.07.2019
A. Power Clean 2-2-2-2-2
B. Dumbbell Bench Press 10-10-10-10-10
C. Back Squat (3 sec pause at bottom) 3-3-3-3-3
D. L-Sit 3x max hold
Dienstag, 09.07.2019
A. Front Squat 50
4 min Time-Cap
B. For time:
Handstand Hold, 2 mins
Row, 500 m
Plank Hold, 2 mins
Row, 500 m
Ring Support Hold, 2 mins
Row, 500 m
C. As many reps as possible in 2 mins of: Double Under
Montag, 08.07.2019
A. Dumbbell Pull Over 15-15-15
B. Weighted Strict Pull-up 5-5-5-5-5
C. 4 rounds, 1 min per station, of:
Goblet Lunge, 53/35 lbs
AbMat Sit-up
Box Jump, 24/20 in
Rest 2 mins
D. Farmers Walk (Kettlebell) 200 m
Sonntag, 07.07.2019
CrossFit Total
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep
Samstag, 06.07.2019
A. A single Handstand Walk for max distance.
B. Record your best Power Snatch 1 rep max lift.
C. 4 rounds for time of:
Row, 500 m
L-Sit
Freitag, 05.07.2019
CrossFit Purgatory Garage Games "Seven Deadly Sins"
For time:
10 Chest-to-bar Pull-ups
20 Toes To Bars
30 Deadlifts, 185/135 lbs
100 Double Unders
30 Box Jumps, 24/20 in
20 Burpees
10 Cleans, 185/135 lbs
There will be no DNF’s. Will become an AMRep if not fully completed within 12 minute cap.
Donnerstag, 04.07.2019
A. A single max effort Box Jump for total height.
B. Hang Power Snatch 3-3-3-3-3
C. Dumbbell Pull Over 15-15-15
D. Ring Rows 3x max rep
Mittwoch, 03.07.2019
A. For quality: Handstand Walk Practice, 10 mins
B. Dumbbell Shoulder Press 10-10-10
C. In 14 mins do:
Row, 1000 m
Kettlebell Farmers Walk, 32/24 kg, 400 m
max reps in time remaining, Burpee
