Freitag, 20.12.2019
A. As many reps as possible in 3 mins of: Bench Press, 60/30 kg
B. 21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Pull-up
Donnerstag, 19.12.2019
A. Back Rack Reverse Lunge Step 10-10-10
B. Complete as many rounds as possible in 20 mins of:
15/12 Row Calories
15 Kettlebell Swings, 24/16 kg
15/12 Ski Erg Or Assault Bikes
15 V Up Situps
Mittwoch, 18.12.2019
A. 4 rounds for max reps of:
max rep Strict Pull-ups
max rep Shoulder Press, 50% 1RM
max rep Row Calories, 20 secs
max rep L Sit Holds
Run, 400 m
Dienstag, 17.12.2019
A. Pause Front Squat 5-5-5-5-5, using heaviest weight per set
Trap Bar Squat Jump 5-5-5-5-5, using heaviest weight per set
B. Complete as many rounds as possible in 12 mins of:
40 Double Unders
20 Push-ups
10 Toes-to-bars
Montag, 16.12.2019
A. Every 1 min for 20 mins, alternating between:
15/12 Ski Erg Calories
Farmers Hold, 30 secs
15/12 Row Calories
Double Kettlebell Front Rack Hold, 30 secs
Sonntag, 15.12.2019
A. Row 100 m
B. Row 250 m
C. For time: 30 Clean & Jerks, 135/95 lbs
Samstag, 14.12.2019
A. Record your best Power Snatch 1 rep max lift.
B. A single set of Toes-to-bars for max reps.
C. As many reps as possible in 10 mins of: Assault Bike Calorie
D. For distance: Row: 1x 10 mins
E. A single set of Toes Through Rings for max reps.
F. For distance: Ski Erg, 10 mins
Freitag, 13.12.2019
A.Double Under
As many reps as possible in 2 mins of: Double Under
For time: 100 Double Unders
A single set of Double Unders (Unbroken)s for max reps.
As many reps as possible in 3 mins of: Double Under
B. "Fran"
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up
Donnerstag, 12.12.2019
A. For time:
foam roller, 15 mins
Stretch, 10 mins
Shoulder Mobility, 15 mins
B. For quality: Active Recovery
Mittwoch, 11.12.2019
A. "CrossFit Total"
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep
B. Record your best Weighted Pull-up 1 rep max lift.
Dienstag, 10.12.2019
A. A single Handstand Walk for max distance.
B. A single L Sit hold for max time.
C. Row 2 km
Montag, 09.12.2019
A. Record your best Squat Clean 1 rep max lift.
B. Record your best Power Clean 1 rep max lift.
C. Record your best Bench Press 1 rep max lift.
D. Row 500 m
