Donnerstag, 05.10.2017
A. Weighted Box Step-up 10-10-10-10-10, using heaviest weight per set
Weighted Pull-up 5-5-5-5-5, using heaviest weight per set
B. 10 rounds for time of:
10 Power Clean & Jerks, 70/40 kg
20 Assault Bike Calories
Mittwoch, 04.10.2017
A. 3 rounds, 1 min per station, of:
Dumbbell Bench Press, 20/10 kg
Rest 30 secs
Power Clean, 70/40 kg
Rest 30 secs
B. 3 rounds, 1 min per station, of:
Front Squat, 70/40 kg
Rest 30 secs
Two Hand Dumbbell Bent Over Row, 20/10 kg
Rest 30 secs
C. 2017 CrossFit Team Series Event 4:
100 Row Calories, switch as needed
100 Toes-to-Bars, total
Dienstag, 03.10.2017
A. Each for time: Sled Pull: 5x 15 m
B. Complete as many rounds as possible in 15 mins of:
12 Box Jumps
12 Kettlebell Swings, 32/20 kg
12 Push-ups
max rep Assault Bike Calories
Rest 3 mins
Montag, 02.10.2017
A. Back Squat 5-5-5
B."Artie"
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Thrusters, 95/65 lbs
Sonntag, 01.10.2017
A. Find your Power Snatch 1 Rep Max.
B. Every 1 min for 25 mins, alternating between:
15 Push-ups
15 Airdyne Bikes
15 Ring Rows
15 Box Jumps
1 Legless Rope Climb
Samstag, 30.09.2017
A. Bench Press 10-10-10
B. Complete as many rounds as possible in 15 mins of:
Row, 1000 m
max rep Wall Balls
Rest 5 mins
Ski Erg, 1000 m
max rep Pull-ups
Freitag, 29.09.2017
A. For time: 100 Dumbbell Walking Lunges, pick load
B. Complete as many rounds as possible in 15 mins of:
3 Rope Climbs
12 Kettlebell Clean & Press
9 Kettlebell Goblet Squats
12 One Arm Alternating Kettlebell Swings
C. 3 rounds, 1 min per station, of:
Plank Hold
Crunch
Donnerstag, 28.09.2017
A. Dumbbell Pull Over 15-15-15, using heaviest weight per set
Farmers Walk (Bumper Plates) 100-100-100, using heaviest weight per set
B. 3 rounds, 1 min per station, of:
Row (calories)
Rest 1 min
Assault Bike (Calories)
Rest 1 min
Ski Erg (Calories)
Rest 1 min
C. L Hang 3x Max Hold
Mittwoch, 27.09.2017
A. Back Squat 10-10-10
B. 3 rounds for max reps of:
max rep Power Cleans, 70/40 kg
Rest 3 mins
max rep Wall Balls, 9/6 kg
Rest 2 mins
max rep Pull-ups
Dienstag, 26.09.2017
A. Tabata 8 x 20:10
Bench Press
Dumbbell Bicep Curl
Goblet Squat
Ring Row
Side Plank
B. For distance: Calories, Air Bike: 1 x 3 mins
Montag, 25.09.2017
A. 3-6-9-12-15-18 reps, for time of:
Push Up On Barbell
Deadlift, 100/70 kg
Box Jump
B. Weighted Pull-up 3-3-3-3-3
C. Each for time:
Row 100 m
Row 250 m
Row 500 m
Rest as needed.
