CrossFit Munich

OLYMPIC WEIGHTLIFTING
A:
Every 150 s for 45 min, 18 Rounds
1) Hang Muscle Clean 5-5-5
2) Muscle Clean 5-5-5
3) High Hang Power Clean 5-5-5
4) Hang Power Clean 5-5-5
5) Low Hang Power Clean 5-5-5
6) Power Clean 5-5-5
B:
10×4
Clapping Push-Ups
L-Pull-Ups / Strict Pull-Ups

FITNESS
A:
Skill of the week:
Toes to Bar
B:
25 Front Rack Walking Lunges, 35/20 kg
9 Push-Ups
21 Overhead Squats, 35/20 kg
15 Push-Ups
15 Overhead Squats, 35/20 kg
21 Push-Ups
9 Overhead Squats, 35/20 kg
25 Front Rack Walking Lunges, 35/20 kg

30 Air Squats

FITNESS
A:
Clean & Jerk (30 min skill work)
B:
“Annie”
50-40-30-20-10
Double Unders
Sit-Ups

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FITNESS
“Little Nutts”
10 Wall Walks
15 Deadlift, 100/70 kg
25 Box Jumps, 70/60 cm
50 Jumping Pull-Ups
75 Wallball Shots, 9/7 kg
100 Double Unders
400 m Run, 20/15 kg plate

PERFORMANCE
A:
Deadlift:
10×60%, 8×65%, 6×70%, 6×75%, 6×80%
B:
“Nutts”
10 Handstand Push Ups
15 Deadlifts, 120/80 kg
25 Box jumps, 70/60 cm
50 Pull-Ups
100 Wallball Shots, 9/7 kg
200 Double Unders
400 m Run, 20/15 kg plate

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OLYMPIC WEIGHTLIFTING
A:
Every 150 s for 45 min, 18 Rounds
1) Sots Press 5-5-5
2) Snatch Balance 5-5-5
3) Overhead Squat 5-5-5
4) High Hang Squat Snatch 5-5-5
5) Low Hang Squat Snatch 5-5-5
6) Squat Snatch 5-5-5
B:
(Hang) Snatch High Pull
2x4x90%, 2x3x100%, 3x2x110%

FITNESS
A:
Skill of the week:
Double Unders
B:
250 m Row
400 m Run
750 m Row
800 m Run
750 m Row
400 m Run
250 m Row
2 min Rest between intervals, score is total time.

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TEMWORKOUT
In teams of 2:
50 Burpees
100 Pull-Ups
200 Push-Ups
300 Squats
50 Burpees

FITNESS
A:
Skill of the week:
Double Unders
B:
Shoulder Press:
8-8-8-8-8
C:
EMOM 30 min
Min 1: 200m Row
Min 2: 10 Ring Rows
Min 3: 5 Pike Push Ups

PERFORMANCE
A:
Skill of the week:
Double Unders
B:
Bench Press:
10×60%, 8×65%, 6×70%, 6×75%, 6×80%
C:
EMOM 30 min
Min 1: 200 m Row
Min 2: 10 Horizontal Rows
Min 3: 5 HSPU

FITNESS
A:
Skill of the week:
Double Unders
B:
Back Squat
8-8-8-8-8
C:
8 min AMRAP
5 Burpee Box Jumps, 60/50 cm
10 KB-Swings, 16/12 kg
15 Double Unders

PERFORMANCE
A:
Skill of the week:
Double Unders
B:
Back Squat:
10×60%, 8×65%, 6×70%, 6×75%, 6×80%
C:
8 min AMRAP
5 Burpee Box Jumps, 60/50 cm
10 KB-Swings, 24/16 kg
15 Double Unders

FITNESS
A:
Skill of the week:
Double Unders
B:
3 Sets
8 Deadlift
60 s Rest
8 Ring Rows
60 s Rest
8 Push-Ups (weighted)
60 s Rest
C:
Cry me a River Wod 1
3 min AMRAP
2 Deadlifts
2 Burpees over Bar
4 Deadlifts
4 Burpees over Bar
…
Score = Deadlift Reps x Weight

PERFORMANCE
A:
Skill of the week:
Double Unders
B:
Push Press
10×60%: 8×65%, 6×70%, 6×75%, 6×80%
C:
Cry me a River Wod 1
3 min AMRAP
2 Deadlifts
2 Burpees over Bar
4 Deadlifts
4 Burpees over Bar
…
Score = Deadlift Reps x Weight

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FITNESS
A:
3 Sets
10 Strict Pull-Ups
60 s Rest
6/6 Bulgarian Split Squats (2 Kettlebells)
60 s Rest

B:
Deck of Cards in teams of 2
Flip over playing cards one at a time.
The suit represents the movement.

Hearts = Burpees
Diamonds = Sit-Ups
Spades = Kettlebell Swings
Clubs = Air Squats

The number on the card represents the number of reps. All face cards are 10 reps. Aces are 20 reps.

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