Freitag, 10.11.2017
A. Deadlift 10-5-20, using heaviest weight per set
Dumbbell Arnold Press 10-5-20, using heaviest weight per set
B. 4 rounds, 1 min per station, of:
Double Kb Fr Reverse Lunge, 24/16 kg
Rest 30 secs
Strict Pull-up
Rest 30 secs
Ski Erg Calories
Rest 30 secs
FGB Style
Donnerstag, 09.11.2017
A. As many reps as possible in 3 mins of: Bench Press, 60/30 kg
B. As many reps as possible in 2 mins of: Double Under
C. Tabata 8 x 20:10
Prowler Push
Burpee
L-Hang
Mittwoch, 08.11.2017
A. Back Squat 10-5-20
B. CrossFit Games Open 11.5
Complete as many rounds as possible in 20 mins of:
5 Power Cleans, 145/100 lbs
10 Toes To Bars
15 Wall Balls, 20/14 lbs, 10 ft
Dienstag, 07.11.2017
A. Weighted Pull-up 5-5-5-5-5, using heaviest weight per set
Dumbbell Pull Over 15-15-15-15-15, using heaviest weight per set
B. 3 rounds, 1 min per station, of:
Push-up
Rest 1 min
Row Calories
Rest 1 min
Airdyne Bike
Rest 1 min
FGB Style
Montag, 06.11.2017
A. Bench Press 10-10-10
B. Complete as many rounds as possible in 15 mins of:
15 Bent Over Barbell Rows, 50/35 kg
10 Front Racked Alternating Reverse Lunges, 50/35 kg
Plank Hold, 1 min
C. Ski Erg 500 m
