Sonntag, 12.08.2018
A. Every 1 min for 10 mins, alternating between:
10 Dumbbell Renegade Rows, 20/15 kg
L Sit Hold (Parallette/Rings), 30 secs
B. Farmers Walk (Kettlebell) 400 m, 32/24 kg
C. Tabata Front Squat, 95/65 lbs
D. Tabata Push-up
E. Tabata Double Under
Samstag, 11.08.2018
A. Handstand Walk Practice 1x 600 secs
B. Bench Press With Banded Kettllebell 8-8-8-8
C. Pistols (Alternating Legs)s 4x10
D. Sled Pull (Hand Over Hand) 1-1-1-1
E. "Helen"
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
Freitag, 10.08.2018
A. A single set of Double Unders for max reps.
B. Hang Power Snatch 5-5-5
C. 4 rounds, 45 secs per station, of:
Burpee Box Jump Over
Rest 15 secs
Kettlebell Swing (Russian), 32/24 kg
Rest 15 secs
Row (calories)
Rest 15 secs
Dumbbell Thruster, 45/35 lbs
Rest 15 secs
Toes-to-bar
FGB Style
Donnerstag, 09.08.2018
A. "CrossFit Total"
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep
B. 21-15-9 reps, for time of:
Assault Bike (Calories)
Burpee Pull-up
Mittwoch, 08.08.2018
A. Weighted Hand Release Push Up 10-10-10, using heaviest weight per set
Dumbbell Pull Over 15-15-15, using heaviest weight per set
Double Kettlebell Front Rack Lunge 20-20-20, using heaviest weight per set
Ring Row 25-25-25, using heaviest weight per set
B. For time:
50 Double Unders
40 Toes-to-bars
30 Snatches, 35/25 kg
20 Overhead Squats, 35/25 kg
