Sonntag, 11.11.2018
Teams of 3, for time:
200 Assault Bike Calories
150 Row Calories
100 Box Jumps, 24/20 in
75 Clean & Jerks, 135/95 lbs
15 Rope Climbs
Samstag, 10.11.2018
A. 5 rounds, 1 min per station, of:
Dumbbell Bench Press, pick load
Rest 30 secs
Ring Row
Rest 30 secs
Farmers Walk (Kettlebell), pick load
Rest 30 secs
B. 3 rounds for time of:
Walking Lunge, 100 ft
50 Air Squats
25 Back Extensions
Freitag, 09.11.2018
A. Back Squat 5-5-5
B. "CrossFit Games Open 16.3"
Complete as many rounds as possible in 7 mins of:
10 Power Snatches, 75/55 lbs
3 Bar Muscle-ups
C. Team: Rowling 2000 m
Donnerstag, 08.11.2018
A. As many reps as possible in 3 mins of: Dumbbell Shoulder Press, 20/10 kg
B. Tabata 8 x 20:10: Toes to Bar
C. As many reps as possible in 3 mins of: Double Under
D. Complete as many rounds as possible in 12 mins of:
10 Assault Bike Calories
15 Push-ups
20 Pistols (Alternating Legs)s
Mittwoch, 07.11.2018
A. Dumbbell Lying Tricep Extension 15-15-15, using heaviest weight per set
Farmers Walk (Kettlebell) 100-100-100, using heaviest weight per set
AbMat Sit-up 15-15-15, using heaviest weight per set
B. For time:
25/15 Ski Erg Calories
25/15 Airdyne Bikes
50 Ring Rows
50 Box Jumps
100/100 Hanging Knee Raises
Dienstag, 06.11.2018
A. Weighted Box Step-up 20-20-20, using heaviest weight per set
Bench Press 10-10-10, using heaviest weight per set
1 Arm Kb Bent Over Row 15-15-15, using heaviest weight per set
B. 4 rounds, 1 min per station, of:
Assault Bike Calories
Pull-up
Ski Erg Calories
Wall Ball, 20/14 lbs
Rest 1 min
FGB Style
