CrossFit Munich

Skill of the week: Pistols

FITNESS / PERFORMANCE
A:
“TEAM TRIPPLE 3″
In teams of 2-3
3000 m Row
300 Double-Unders
3 Miles Run
B:
6 Sets
15 s Hollow Rocks
15 s Arch Rocks
15 s Rest

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Skill of the week: Pistols

FITNESS / PERFORMANCE
A:
3 Sets
10 Bridge Ups
30 s Rest
5 Skin the Cat
30 s Rest
B:
“DOWN & BACK CHIPPER”
50 Box Jumps, 60/50 cm
25 T2B
50 Wall-Ball Shots, 9/7 kg
25 Ring Dips
50 Wall-Ball Shots, 9/7 kg
25 T2B
50 Box Jumps, 60/50 cm

OLYMPIC WEIGHTLIFTING
A:
Hang Squat Clean
2-2-2
B:
Clean Pull
2-2-2
C:
Front Squat
2-2-2
D:
Find your 1RM
Squat Clean

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Skill of the week: Pistols

FITNESS
A:
4 Sets
6/6 KB Shoulder Press
30 s Rest
12 alternating KB Step-Ups
30 s Rest
10 Roll Outs
30 s Rest
B:
21-15-9
Deadlift, 70/50 kg
Pull Ups

PERFORMANCE
A:
Bench Press:
6×70%, 6×80%, 3×90%, 2×95%
B:
“21-15-9 COMPLEX”
8 Deadlifts, 70/50 kg
7 Cleans, 70/50 kg
6 Snatches, 70/50 kg
8 Pull-Ups
7 C2B Pull-Ups
6 Muscle-Ups
6 Deadlifts, 70/50 kg
5 Cleans, 70/50 kg
4 Snatches, 70/50 kg
6 Pull-Ups
5 C2B Pull-Ups
4 Muscle-Ups
4 Deadlifts, 70/50 kg
3 Cleans, 70/50 kg
2 Snatches, 70/50 kg
4 Pull-Ups
3 C2B Pull-Ups
2 Muscle-Ups

TEAM WORKOUT
In teams of 2 perform the following:
7 min AMRAP
250 m Row
15 Abmat Situps
3 min Rest
7 min AMRAP
250 m Row
15 KBS @ 24/16
3 min Rest
7 min AMRAP
250 m Row
10 Toes to Bar

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Skill of the week: Pistols

FITNESS / PERFORMANCE
A:
Find your 1RM Overhead Squat
B:
“The (dry) Beach”
Run/Row 400 m
50 1 Arm KB-Thrusters, 16/12 kg
30 Burpees
Run/Row 800 m
30 Burpees
50 1 Arm KB-Thrusters, 16/12 kg
Run/Row 400 m

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Skill of the week: Pistols

FITNESS
5 Rounds for time:
3 Hang Power Clean, 45/30 kg
6 Pistols
9 Push-Ups
12 Mountain Climbers
1 min Rest

PERFORMANCE
A:
10 min EMOM
Clean and Jerk
B:
5 Rounds for time:
3 Power Clean, 60/40 kg
6 Pistols
9 Ring Dips
12 Mountain Climbers
1 min Rest

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Skill of the week: KB Clean & Jerk

FITNESS
A:
3×5 Bench Press
B:
3 Rounds for time, Start every min with 3 Burpees:
20 Deadlift, 16/12 kg
10 Kettlebell Clean and Jerk R, 16/12 kg
20 Reverse Goblet Lunges, 16/12 kg
10 Kettlebell Clean and Jerk L, 16/12 kg
20 Kettlebell Swings, 16/12 kg
Start every min with 3 Burpees

PERFORMANCE
A:
Every 90 s for 15 min
Power Clean +  Hang Power Clean + Hang Squat Clean + Jerk
B:
3 Rounds for time, Start every min with 3 Burpees:
20 Deadlift, 24/16 kg
10 Kettlebell Clean and Jerk R, 24/16 kg
20 Reverse Goblet Lunges, 24/16 kg
10 Kettlebell Clean and Jerk L, 24/16 kg
20 Kettlebell -Swings, 24/16 kg

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Skill of the week: KB Clean & Jerk

FITNESS
“Chelsea”
EMOM 30 min
5 Pull-Ups
10 Push-Ups
15 Squats

If you fall off the minute continue to work and get AMRAP

Scaling Option 1:
30 min: 3,6,9
Scaling Option 2:
20 min: 3,6,9

PERFORMANCE
A:
Bench Press:
8×65%, 8×70%, 6×80%, 6×85%
B:
“Chelsea”
EMOM 30 min
5 Pull-Ups
10 Push-Ups
15 Squats

If you fall off the minute continue to work and get AMRAP

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OLYMPIC WEIGHTLIFTING
A:
Sots Press
3-3-3-3-3
B:
Snatch Balance
3-3-3-3-3
C:
In 15 min find you 1RM
Overhead Squat
D:
3-Stop Snatch Pull
5-5-5

FITNESS / PERFORMANCE
A:
3 Sets
4 Turkish Get-Ups
30 s Rest
20-40 secs Hollow Body Hold
30 s Rest
6R/6L KB Single Leg RDL
30 s Rest
B:
4 Sets
20 cal Row
15 Sit Ups
10 KB Clean & Jerks, 16/12 kg
3 min Rest

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Skill of the week: KB Clean & Jerk

FITNESS
A:
3 Sets
3 Stict Ring Pull-Ups (weighted)
30 s Rest
5 Roll-Outs
30 s Rest
B:
5 min AMRAP
10 Pull-Ups
10 Wall Ball Shots 9/7 kg
5 min Rest
5 min AMRAP
10 Toes to Bar
10 Jumping Lunges

PERFORMANCE
A:
Every 90 s for 15 min
Power Snatch +  Hang Power Snatch + Hang Squat Snatch + Overhead Squat
B:
10 min AMRAP
10 Overhead Squats, 45/30 kg
10 Burpees over Bar
10 Toes to Bar

TEAM WORKOUT
In teams of 2 perform the following:
30 min AMRAP
400 m Run
20 Box Jumps
20 Toes to Bar
20 HSPU / scale: Push-Ups
Only 1 Partner works…

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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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