Dienstag, 07.05.2019
A. Goblet Squat 10-10-10
B."CrossFit Games 18.3 - Scaled"
2 rounds for time of:
100 Single Unders
20 Overhead Squats, 45/35 lbs
100 Single Unders
12 Pull-ups
100 Single Unders
20 Dumbbell Snatches, 35/20 lbs
100 Single Unders
12 Pull-ups
TimeCap 14 Min; Total possible reps: 928
"CrossFit Games 18.3 - Rx'd"
2 rounds for time of:
100 Double Unders
20 Overhead Squats, 115/80 lbs
100 Double Unders
12 Muscle-ups
100 Double Unders
20 Dumbbell Snatches, 50/35 lbs
100 Double Unders
12 Bar Muscle-ups
TimeCap 14 Min; Total possible reps: 928
Montag, 06.05.2019
A. One Arm Dumbbell Bench Press 15-15-15, using heaviest weight per set
One Arm Kettlebell Row 15-15-15, using heaviest weight per set
B. 5 rounds for time of:
Headstand Hold, 30 secs
Rest 30 secs
Hollow Hold, 30 secs
Rest 30 secs
C. 4 rounds for time of:
20 Kettlebell Swings, 53/35 lbs
15 Toes To Bars
10 Dumbbell Walking Lunges, 45/30 lbs
Sonntag, 05.05.2019
Every 1 min for 36 mins, alternating between:
Ski Erg
Row
Assault Bike
10 Deadlifts
Ski Erg
Row
Assault Bike
10 Strict Pull-ups
Ski Erg
Row
Assault Bike
10 Strict Ring Dips
Samstag, 04.05.2019
A. Back Squat 1-1-1-1-1
B. For quality:
Stretch, 5 mins
Plank Practice, 5 mins
L-Sit Practice, 5 mins
Scale Practice, 5 mins
Handstand Descent Practice, 5 mins
Freitag, 03.05.2019
A. As many reps as possible in 2 mins of: Handstand Push-up
B. 5 rounds for time of:
7 L Arm Dumbbell Rows, 50/35 lbs
7 R Arm Dumbbell Rows, 50/35 lbs
21 Dumbbell Bench Press, 50/35 lbs
Row, 500 m
Donnerstag, 02.05.2019
A. Record your best Front Squat 3 rep max lift.
B. In 14 mins do:
Row, 1000 m
Kettlebell Farmers Walk, 32/24 kg, 400 m
max reps in time remaining, Burpee
Mittwoch, 01.05.2019
A. For quality:
Stretch, 12 mins
L-Sit Practice, 12 mins
Handstand Practice, 12 mins
Plank Practice, 12 mins
Scale Practice, 12 mins
B. 7 rounds for time of:
35 Double Unders
1 Snatch, pick load
Dienstag, 30.04.2019
3 rounds for max reps of:
20 Bench Press, 60/30 kg
max rep Row Calories, 2 mins
20 Deadlifts, 100/60 kg
max rep Ski Erg Calories, 2 mins
10 Rope Climbs
max rep Assault Bike Calories, 2 mins
Montag, 29.04.2019
A. Elevated Lunge 20-20-20, using heaviest weight per set
Dumbbell Tricep Extension (Laying) 20-20-20, using heaviest weight per set
Hand Over Hand Sled Pull 1-1-1, using heaviest weight per set
B. 3 rounds for quality of:
15 Back Extensions
Dragon Flag, 30 secs
C. For time: 150 Partner Wall Balls, 9/6 kg
OTM: 3 Burpee Toes to Bar
3 Hang Power Clean (pick load)