CrossFit Munich

FITNESS
A:
Deadlift
3-3-3-3-3
B:
21-15-9
Deadlift, 80/60 kg
Pull-Ups

PERFORMANCE
A:
Deadlift
5x3x85%
B:
“Frian”
21-15-9
Deadlift, 100/70 kg
Pull-Ups

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FITNESS
A:
3 Sets
1 min Push Up / Ring Push Up hold
60 s Rest
30 s L-Hold
60 s Rest
B:
5 min AMRAP
10 Front Rack Lunges, 45/30 kg
20 Mountain Climbers
2 min Rest
5 min AMRAP
10 KB Push Press (5/5)
10 Box Jumps, 60/50 cm

PERFORMANCE
A:
EMOM 10 min
Snatch Deadlift + Hang Squat Snatch + Overhead Squat
B:
30 Rounds for time:
1 Pull Up (strict)
1 Handstand Push Up (strict)
1 Pistol left
1 Pistol right

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FITNESS / PERFORMANCE
A:
Shoulder Press
5-5-5-5-5
B:
12 min AMRAP
5 Toes to Bar
10 Overhead Walking Lunges, 20/15 kg
20 Double Unders

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CrossFit Games Open Workout 14.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats, 45/30 kg
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats, 45/30 kg
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats, 45/30 kg
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

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A:
12 min EMOM
Odd: 5 Strict T2B (30)
Even: 3 Wall Walks (18)
B:
Death by 10 m Shuttle Sprint
(Schlecht-Wetter-Option: Death by KB-Swings, 24/16 kg)

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OLYMPIC WEIGHTLIFTING
A:
Kettlebell Overhead Squat
5×5, 2×16/12 kg
1xME
B:
In 30 min find your
Snatch 1RM
3 attemts
C:
Snatch High Pull
4-4-4-4-4-4-4-4
D:
6 Rounds for quality
8x Kettlebell  Snatch 24/16 kg
2x L-Pull-Ups

FITNESS / PERFORMANCE
“Fight Gone Bad”
3 Rounds
1 min Wall Ball Shot, 9/7 kg
1 min Sumo Deadlift High Pull, 35/25 kg
1 min Box Jump, 60/50 cm
1 min Push Press, 35/25 kg
1 min Rowing for calories
1 min Rest
Score is total reps+cals

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TEAM WORKOUT
In  2er Teams, nur einer arbeitet:
5 Runden auf Zeit:
1000 m Row / 800 m Run
30 Hand release Push-Ups
30 Pull-Ups
30 Kettlebell Swings, 32/24 kg
30 Partner Medicine Ball Sit-Ups

FITNESS
A:
Front Squat
5-5-5-5-5
B:
7 min AMRAP
Burpee Box Jump Overs, 60/50 cm

PERFORMANCE
A:
Front Squat
5x5x75%
B:
7 min AMRAP
Burpee Box Jump Overs, 60/50 cm

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FITNESS
A:
Skill: Squat Clean
B:
10 min AMRAP
5 Squat Cleans, 45/30kg
10 Push Press, 45/30kg
15 Sit-Ups

PERFORMANCE
A:
Every 90 s for 9 min (6 sets)
Snatch
B:
12 min AMRAP
30 Thruster, 45/30 kg
30 Pull-Ups
20 Thruster, 60/40 kg
20 Chest to Bar Pull-Ups
10 Thruster 75/50 kg
10 Muscle-Ups

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FITNESS
A:
Deadlift
5-5-5-5-5
B:
10 min AMRAP
9 Push-Ups
15 Kettlebell Swings, 16/12 kg
21 Box Jumps, 60/50 cm

PERFORMANCE
A:
Deadlift
5x5x75%
B:
10 min AMRAP
9 Handstand Push-Ups
15 Deadlift, 60/45 kg
21 Box Jumps, 60/50 cm

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FITNESS / PERFORMANCE
A:
In teams of 2:
Row 4x400m
Row 6x200m
Row 8x100m
B:
16 Sets (20s on / 10s off)
Hollow Rocks
Arch Rocks

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