CrossFit Munich

Skill of the week: KB Clean & Jerk

FITNESS
A:
3×5 Front Squat
B:
21-15-9
KB Deadlift, 32/24 kg
Ring Dips
C:
3 x Max Effort Weighted Plank, 20/15 kg

PERFORMANCE
A:
Back Squat:
8×65%, 8×70%, 6×80%, 6×85%
B:
15-12-9
21-15-9
Deadlift, 100/70 kg
Ring Dips, 70/60 cm
C:
3 x Max Effort Weighted Plank, 20/15 kg

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Skill of the week: KB Clean & Jerk

FITNESS
5 min
Row 500 m
AMRAP
6 KB Clean & Jerks, 16/12 kg
3 Wall Walks

3 min Rest

5 min
Run 400 m
AMRAP
9 Med Ball Cleans, 9/7 kg
6 Box Jumps, 60/50 cm

3 min Rest

5 min
100 Double Unders / 200 Single Unders
AMRAP
12 KB-Swings, 16/12 kg
9 Push-Ups

PERFORMANCE
Row 1000 m
50 KB-Swings, 24/16kg
40 Push-Ups
30 Toes to Bar

3 min Rest

Run 800 m
40 Wall Ball Shots, 9/7 kg
30 Pull-Ups
20 Box Jumps, 60/50 cm

3 min Rest

100 Double Unders
30 KB Overhead Walking Lunges, 24/16 kg
20 KB Clean & Jerk, 24/16kg
10 Muscle-Ups

Score is total working time.

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Skill of the week: Toes to Bar

FITNESS
A:
4 Sets
4 Pull-Ups (weighted)
60 s Rest
30 s L-Sit
60 s Rest
B:
2 Rounds
500 m Row
20 Hand Release Push-Ups
30 Squats
400 m Run

PERFORMANCE
A:
Every 2 min for 16 min
High Hang Clean + Clean + Front Squat
B:
4 Sets (30 s on / 30 s off)
Farmers Walk
Tire Flip
Prowler
Sled Pull

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Skill of the week: Toes to Bar
FITNESS
A:
3×5 Back Squat
B:
10 min AMRAP
2 V-Ups
2 Jumping Squats
4 V-Ups
4 Jumping Squats
…
PERFORMANCE
A:
Back Squat:
10×60%, 8×65%, 6×70%, 6×75%, 6×80%
B:
10 min AMRAP
2 T2B
2 Jumping Squats, 20/15 kg
4 T2B
4 Jumping  20/15 kg
…

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FITNESS / PERFORMANCE
A:
“Eva”
5 Rounds
800 m Run
30 Kettlebell Swings, 32/24 kg
30 Pull-Ups

Scaling Option:
“Little Eva”
5 Rounds
400 m Run
15 KB-Swings, 16/12kg
15 Ring Rows

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OLYMPIC WEIGHTLIFTING
A:
10 min EMOM
2 Push Press +
Clean Grip Overhead Squat
B:
Walk Out + 1/4 Front Squat
1-1-1-1-1-1, 110% BS
C:
Split Jerk
4-3-2-1-2-3-4

FITNESS
A:
3×5 Overhead Squat
B:
3 min Double Unders/Single Unders
3 min Wall Ball Shots, 9/7 kg
2 min Double Unders/Single Unders
2 min Wall Ball Shots, 9/7 kg
1 min Double Unders/Single Unders
1 min Wall Ball Shots, 9/7 kg

PERFORMANCE
A:
Every 2 min for 16 min
High Hang Snatch + Snatch + Overhead Squat
B:
EMOM 16 min
Odd: Row 200/150 m
Even: Max distance HS-Walk (30 s)

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ENDURANCE
Short Interval:
Run a Pyramide of 200-400-600-400-200-400-600
100 m aktive Rest (return easy to the start and start the next interval)
maintain your personal pace over all sets

TEAM WORKOUT
In teams of 2 perform the following for time:
4 rounds of
20 Burpees
40 Kettlebell Swings, 32/24 kg
60 Sit-Ups
80 Squats

FITNESS
A:
4 Sets
5 Ring Rows
30 s Rest
5 Elevated Push-Ups
30 s Rest
B:
3 Rounds
5 Burpee Pull-Ups
10 Front Squats, 50/30 kg
15  Box Jumps, 60/50 cm

PERFORMANCE
A:
3 Sets
10 Ring Dips (weighted)
60 s Rest
3 Negative Handstand Push-Ups (3 s count)
60 Rest
B:
3 Rounds
20 Burpee Pull-Ups
20 Front Squats, 50/30 kg
20 Box Jumps, 60/50 cm

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FITNESS
A:
3×5 Shoulder Press
B:
10 min AMRAP
10 KB OH Lunges, 16/12
5 V-Ups
(switch sides every round)

PERFORMANCE
A:
Bench Press:
10×60%, 8×65%, 6×70%, 6×75%, 6×80%
B:
10 min AMRAP
1 KB Snatch, 16/12 kg
2 KB OH Lunges, 16/12 kg
4 KB Push Press, 16/12 kg
6 Toes to Bar
(switch sides every round)

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FITNESS
A:
12 min EMOM
Hang Power Clean + Front Squat
B:
Five rounds for max reps of:
30 s Pull-Ups
30 s Thruster, 20/15 kg
30 s Burpee Box Jumps
30 s Rest

PERFORMANCE
A:
5 Sets
6 Romanian Deadlifts
60 s Rest
3 Skin the Cat
60 s Rest
B:
3 Rounds
250 m Row
10 Hang Power Cleans, 45/30 kg
15 Pull-Ups

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FITNESS
A:
4 Sets
10 Elevated Push-Ups
60 s Rest
10 Strict Chin-Up
60 s Rest
10 Ring Rows
60 s Rest
10 Leg Raisees
60 s Rest
B:
400 m Run
5-4-3-2-1 Wall Climbs
50-40-30-20-10 Double Unders
400 m Run

PERFORMANCE
A:
4 Sets
10 Elevated Push-Ups
60 s Rest
10 Strict Chin-Up
60 s Rest
10 Ring Rows
60 s Rest
10 Leg Raisees
60 s Rest
B:
3 Rounds
4 Muscle-Ups
8 Hang Power Snatches, 45/30 kg
12 Burpees

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