Samstag, 20.05.2017
A. Sumo Deadlift 5-5-5-5-5
B. 10 rounds for time of:
5 Front Squats, 1x bodyweight
10 Knees To Elbows
15 Ski Erg Calories
"I go, you go"
Freitag, 19.05.2017
A. Reverse Barbell Lunge 10-10-10-10-10
B. 5-4-3-2-1 reps, for time of:
Muscle-up
Power Snatch, 60/35 kg
Donnerstag, 18.05.2017
A. "Bring Sally up, bring Sally down": Back Squat 95/65 lbs
B. Dumbbell Pull Over 15-15-15, using heaviest weight per set
Strict Toes To Bar 3x10 at 1x bodyweight
C. As many reps as possible in 2 mins of: Double Under
Mittwoch, 17.05.2017
A. Record your best Clean & Jerk 1 Rep Max lift.
B."1/2 Cindy"
Complete as many rounds as possible in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
Dienstag, 16.05.2017
A. 5 rounds for time of:
Prowler Push, 15 m
3 Rope Climbs
45 Double Unders
Montag, 15.05.2017
A. Back Squat 3-3-3
B. Every 1 min for 15 mins, alternating between:
15 Dumbbell Arnold Press
15 Bent Over Barbell Rows
Rest 1 min
C. "Baseline"
For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
Sonntag, 14.05.2017
A. Record your best Power Clean 1 Rep Max lift.
B. 5 rounds for time of:
50 Single Unders
10 Hanging Knee Raises
10 Overhead Squats
C. Row 5000 m
Samstag, 13.05.2017
A. "Lynne"
Five rounds for max reps of:
Bench Press, 1x bodyweight
Pull-ups
B. For time: 200 Walking Lunges (OTM 5 Burpees)
Freitag, 12.05.2017
A. Find your Power Snatch 1 Rep Max.
B. Record your best Deadlift 1 Rep Max lift.
C. Front Squat 10-10-10, using heaviest weight per set
Push Press 5-5-5, using heaviest weight per set
Pull-up 3-3-3, using heaviest weight per set
Lying Tricep Extension 15-15-15, using heaviest weight per set
D. For distance: Ski Erg, 3 mins
Donnerstag, 11.05.2017
A. A single max effort Box Jump for total height.
B. Bent Over Barbell Row 15-15-15, using heaviest weight per set
Dumbbell Pull Over 15-15-15, using heaviest weight per set
C. For time:
50 Back Extensions
25 Double Unders (Unbroken)s
40 Air Squats
20 Double Unders (Unbroken)s
30 Kettlebell Swings, 24/16 kg
15 Double Unders (Unbroken)s
20 Push-ups
10 Double Unders (Unbroken)s
10 Toes-to-bars
5 Double Unders (Unbroken)s
Mittwoch, 10.05.2017
A. Record your best Back Squat 1 Rep Max lift.
B. As many reps as possible in 3 mins of: Bench Press, 60/30 kg
C. 21-15-9 reps, for time of:
Shoulder-to-Overhead, 135/95 lbs
Chest-to-bar Pull-up
D. For time: 10 Rope Climbs
Dienstag, 09.05.2017
A. Bench Press 10-5-5-5-20, using heaviest weight per set
Dumbbell Walking Lunge 20-20-20-20-20, using heaviest weight per set
B. Tabata 6 x 30:30
Side Plank
Row
L-Sit-Hold
Montag, 08.05.2017
A. 21-15-9 reps, for time of:
Clean, 135/95 lbs
Ring Dip
B. 5 rounds for time of:
5 Weighted Strict Pull-ups, 10 kg
30 Double Unders (Unbroken)s
Sonntag, 07.05.2017
A. For time: Farmers Carry, 90/70 lbs, 400 m
B. CrossFit Games Open 12.3
Complete as many rounds as possible in 18 mins of:
15 Box Jumps, 24/20 in
12 Push Press, 115/75 lbs
9 Toes To Bars
Samstag, 06.05.2017
A. Back Squat 5-5-5
B. 3 rounds for time of:
Run, 400 m
21 Hang Power Snatches, 75/55 lbs
12 Chest-to-bar Pull-ups
Freitag, 05.05.2017
A. Bench Press 3x20, using same weight per set
Dumbbell Box Step-up 20-20-20, using heaviest weight per set
B. For time: 10 Jump Rope (Singles)s
C. 3 rounds for time of:
Row, 500 m
21 Burpees
Run, 400 m
Donnerstag, 04.05.2017
A. Deadlift 5-5-5
B. Complete as many rounds as possible in 10 mins of:
10 Kettlebell Goblet Squats, 32/20 kg
10 Push Up With Rotations
10 Strict Knees-to-elbows
Mittwoch, 03.05.2017
A. Dumbbell Pull Over 15-15-15
B. Barbell Lunge 10-10-10, using heaviest weight per set
Renegade Row 3x10, using same weight per set
C. Pull-ups 3x Max Rep
D. Ski Erg 500 m
