Sonntag, 16.09.2018
A. "Powerlifting"
Back Squat 1 rep
Bench Press 1 rep
Deadlift 1 rep
B. As many reps as possible in 5 mins of: Strict Pull-up
C. Ski Erg 500 m
Samstag, 15.09.2018
A. Find your Power Snatch 1 rep max.
B. "Dirty Thirty"
For time:
30 Box Jumps, 24/20 in
30 Jumping Pull-ups
30 Kettlebell Swings, 35/26 lbs
30 Lunges
30 Knees-to-elbows
30 Push Press, 45/33 lbs
30 Back Extensions
30 Wall Balls, 20/14 lbs
30 Burpees
30 Double Unders
Freitag, 14.09.2018
A. 5 rounds, each round for time, of:
Prowler Pull/Push, 15 m
15/10 Assault Bike Calories
Rest 3 min between rounds.
B. Double Kettlebell Front Rack Carry 400 m
Donnerstag, 13.09.2018
A. "Team DT"
10 rounds for time of:
12 Deadlifts, 155 lbs
9 Hang Power Cleans, 155 lbs
6 Push Jerks, 155 lbs
B. As many reps as possible in 2 mins of: Double Under
Mittwoch, 12.09.2018
For time:
Buddy Carry, 200 m
100 Bench Press, 70/40 kg
100 Back Squats, 70/40 kg
100 Pull-ups
100 Ski Erg Calories
Buddy Carry, 200 m
Dienstag, 11.09.2018
A. CrossFit Games Open 14.5/16.5
21-18-15-12-9-6-3 reps, for time of:
Thruster, 95/65 lbs
Bar Facing Burpee
B. Row 250 m
C. 3 rounds for time of:
Plank Hold, 1 min
25 Crunches
15 Knees-to-elbows
Montag, 10.09.2018
A. "Half Linda"
10-8-6-4-2 reps, for time of:
Deadlift, 1.5x bodyweight
Bench Press, 1x bodyweight
Clean, 0.75x bodyweight
B. For time:
100 Ring Rows
100 AbMat Sit-ups
100 Push-ups
Run, 1000 m
frei einteilbar
Sonntag, 09.09.2018
A. One Arm Kettlebell Row 10-10-10, using heaviest weight per set
One Arm Kettlebell Shoulder Press 5-5-5, using heaviest weight per set
B. For time: 100 Weighted Walking Lunges, 20/15 kg
10 Push ups pro Ablegen
C. "Ski Sprung light"
Ski Erg 1000 m
OTM 5-4-3-2-1 Box Jumps
Samstag, 08.09.2018
A. Handstand Walk Practise
B. Snatch Deadlift + Hang Power Snatch + Overhead Squat 1-1-1-1-1,
1 Knees To Elbow, 1 Toe To Bar, 1 Pull Up 3-3-3-3-3, using heaviest weight per set
C. Tabata 6x30:30
Ski Erg
Double Unders (unbroken)
Side Plank
Freitag, 07.09.2018
A. Bench Press 10-5-20, using heaviest weight per set
Hand Over Hand Sled Pull 1-1-1, using heaviest weight per set
B. Complete as many rounds as possible in 15 mins of:
60 Double Unders
30 Wall Balls, 20/14 lbs
15 Deadlifts, 245/165 lbs
Donnerstag, 06.09.2018
A. Find your Cluster 1 Rep Max.
B. For time:
50/30 Ski Erg Calories
-- then --
3 rounds of:
10 Burpees
15 Ball Slams, 20/12 kg
20 Russian Kettlebell Swings, 24/16 kg
-- then --
50/30 Row Calories
-- then --
3 rounds of:
10 Toes-to-bars
15 Push-ups
20 Box Step-ups
-- then --
50/30 Calories, Air Bikes
C. As many reps as possible in 5 mins of: Strict Pull-up
Mittwoch, 05.09.2018
A. Back Squat (3 sec pause at bottom) 5-5-5, using heaviest weight per set
Jumping Lunge W/ Med Ball Overhead 6-6-6, using heaviest weight per set
Dumbbell Pull Over 15-15-15, using heaviest weight per set
Plyo Push-up 6-6-6, using heaviest weight per set
B. 1 rounds, 1 min per station, of:
Arms Only Assault Bike Calories
Legs Only Assault Bike Calories
Rest 1 min
Burpee
Double Under
Rest 1 min
Row Calories
Toes-to-bar
FGB Style
