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Di, 05.07.2016

1.

21-15-9
heavy Deadlifts
Box Jumps


2.
6 Runden:

3 Runden laufen

1 Rope Climb 

10 Push Press 60kg

 
3.
4 Runden:
20 GHD

20 Toe to Bar
10 Ring Dips

 

4.7.16 12:08


Mo, 04.07.2016

1.
EMOM10: 1 Squat Snatch

2.
5×1 Snatch Pulls

3.
EMOM for as long as possible
7 Thrusters, 35kg
7 Pull ups
7 Burpees

 

Mittags
6 Runden
5 Muscle Ups
10 Back Squats

 

 https://s3-media2.fl.yelpcdn.com/bphoto/JUCYpZe8ul-hS88p06Nfqg/180s.jpg

3.7.16 20:45


Fr, 01.07.2016

1.

AMRAP10:
10 Hang Power Snatches 45kg
10 OH-Squat 45kg
10 Power Cleans 45kg
10 Thrusters 45kg
10 Sumo Deadlift High-Pull 45kg

 

2.

200 DU

20 Muscle Up

200 DU

10 Muscle Up

 

3. 

42-30-18

OH Lunges 45kg

Toe to Bar

 

http://starship.crossfitvienna.at/wp-content/uploads/sites/5/power-cleans-front-squat-complex-emom-trojan-crossfit-wod-running-400m-300m-200m-overhead-walking-lunges-barbell-burpees-over-bar-handstand-walk.jpg

 

 

30.6.16 17:46


Do, 30.6.2016

1.

10 Back Squat work to heavy

5×2 Snatch Pulls

 

2.

30 Snatch 61kg

30 C&J 60kg

30 Thrusters 60kg

 

3. 

2-4-6

Muscle Up + Front Squat

 

 http://www.milaonsupplements.com/uploads/2/8/8/8/28880577/2607532.jpg?684

 

Mittags:

1600m, rest 4 mins
1200m, rest 3 mins
800m, rest 2 mins
400m, rest 1 min
200m

29.6.16 16:29


Di, 28.06.2016

1.

EMOM6  -  3 Snatch 70%

--3min Pause

EMOM6  -  3 Clean & Jerk 70%

--3min Pause

MaxRep Muscle Ups

--1min Pause

MaxRep Strict Pull Ups

--1min Pause

MaxRep Kipping Pull Ups

 

2. 

10 Runden:
7 Hang Squat Cleans, 135/95
7 Bar Facing Burpees
14 GHD Situp

 

Mittags:

5 Runden:
21 Wall Balls
15 Toe to Bar
9 Snatch Pulls

6 Pistols each

 http://crossfitlehi.com/wp-content/uploads/2014/01/Crossfit-is-for-everyone.jpg

27.6.16 21:37


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