Sonntag, 20.10.2019
I. 5 x
1 Snatch Deadlift
1 Snatch High Pull
1 Power Snatch
5 Strict weighted Pull-ups
II. "Duel at Sea: Partner VS Workout"
Competing AGAINST your partner - In 8 minutes one person rows 300m while the other person back squats (advanced: 135lbs, intermediate*:83lbs, novice: 53lbs) for reps. When the 300m is up, switch places. Share the rower (always) and barbell (when using the same weight). Barbell must start on the floor (no rack). Keep alternating every time the 300m is rowed. Final score is the total number of back squats performed.
III. Deck of Cards
Samstag, 19.10.2019
I. 3 rounds of
100 m Farmers Walk
20 Shoulder Touches / 20 s L-Sit / 20 Swimming
II."CrossFit Games Open 20.2"
20 Min AMRAP of
4 Dumbbell Thrusters (22.5/15 // 15/10 // 10/7.5 kg)
6 Toes to Bar / Knee Raises
24 Double Unders / Single Unders
Freitag, 18.10.2019
I. 3 Min Bench Press (60 / 30 kg)
II. 5 rounds of
15 m Prowler Pull
15 weighted Hyperextensions
III. 10 Min AMRAP of
10 Kettlebell Swings
10 Atemzüge Plank
10 Goblet Squats (24/16)
30 Crunches
