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  • Montag, 21.08.2017

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    FITNESS
    A:
    6-6-4-4-2-2 Shoulder press
    B:
    4 Sets:
    10 Burpees
    15 Dumbbell snatch
    20 Wall ball shots, 9/7 kg
    60s Rest

    PERFORMANCE
    A:
    Push press:
    1x6x70%, 1x5x75%. 1x4x80%, 1x3x85%
    B:
    In 10 min:
    40 Chest to bar pull ups
    30 Dumbbell snatch
    20 Burpees
    then
    AMRAP
    Wall ball shots, 9/7 kg

    OLYMPIC WEIGHTLIFTING
    A:
    Tall squat snatch
    4-4-4-2-2-2
    B:
    Snatch
    7x2x90%S
    C:
    Deadlift, rest as needed
    4x4x120%CJ
    D: optional
    Accumulate 5 min of
    Clean grip OH hold
    65% BW

    On 21.08.2017
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  • Sonntag, 20.08.2017

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    FITNESS
    A:
    Skill development:
    Squat snatch
    B:
    16 Sets (60s on / 30s off):
    1: Med ball cleans, 9/7 kg
    2: Box jumps, 60/50 cm
    3: Sit ups
    4: Row (cals)

    On 20.08.2017
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  • Samstag, 19.08.2017

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    FITNESS
    A:
    5 Sets:
    4 Push press @ 11X1
    60s Rest
    12 Dumbbell front rack lunges (alternating)
    60s Rest
    B:
    10 min AMRAP:
    10 Knees to ellbows
    10 Kettlebell swings, 16/12 kg
    10 Wall ball shots, 9/7 kg

    PERFORMANCE
    A:
    Push press:
    1x6x65%, 1x5x70%, 1x4x75%. 1x3x80%
    B:
    3 Sets (4 min on/ 4 min off):
    200m Run
    21 Kettlebell swings, 24/16kg
    12 Pull ups
    Max reps: Wall ball shots, 9/7 kg

    On 19.08.2017
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  • Freitag, 18.08.2017

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    FITNESS / PERFORMANCE
    A:
    “Diane”
    21-15-9
    Deadlifts, 100/70 kg
    Handstand push ups
    B:
    8 Sets (20s on/10s off):
    Hollow rocks

    OLYMPIC WEIGHTLIFTING
    A:
    Tall squat clean
    4-4-4-2-2-2
    B:
    Push press
    6x3x80%CJ
    C:
    Clean and jerk
    7x2x90%CJ

    On 18.08.2017
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  • Donnerstag, 17.08.2017

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    FITNESS
    A:
    Skill development:
    Kipping pull ups
    B:
    5 Rounds:
    400m Run
    6 Dumbbell power clean + push press
    12 Pull ups

    Time cap: 20 min

    PERFORMANCE
    A:
    Clean and jerk:
    1x5x65%, 1x5x70%, 1x5x75%, 1x5x80%, 1x5x85%
    B:
    5 Rounds:
    400m Run
    7 Burpee box jump overs, 60/50 cm
    14 Dumbbell snatches

    Time cap: 20 min

    On 17.08.2017
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  • Mittwoch, 16.08.2017

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    FITNESS
    A:
    5 Sets:
    4 Back squats @30X1
    60s Rest
    8/8 Dumbbell row @ 2020
    60s Rest
    B:
    10 min AMRAP:
    1 V-Ups
    1 Burpees over bar
    1 Front squats, 45/30kg
    2 V-Ups
    2 Burpees over bar
    2 Front squats, 45/30kg

    PERFORMANCE
    A:
    Back squat:
    1x10x60%, 1x10x70%, 1x10x75%
    B:
    10-9-8-7-6-5-4-3-2-1:
    Hang power clean, 45/30 kg
    1-2-3-4-5-6-7-8-9-10:
    Shoulder to overhead, 45/30 kg

    Time cap: 20 min

    TEAM WORKOUT
    Partner Karen
    150 wallballs for Time

    Every Time you drop: 3 syncron Burpees

    Time Cap: 12:00

    At 15:00
    AMRAP 12
    6 Pullups
    12 Ring Dips
    18 situpsT

    On 16.08.2017
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  • Montag, 14.08.2017

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    FITNESS
    A:
    3 Rounds (not for time):
    20 Dumbbell box step ups, 2×16/12kg, 60/50cm
    15 Shoulder press
    10 Hanging knee raises
    B:
    3 Sets:
    400m run
    20 Kettlebell swings (russian), 24/16 kg
    20 Double unders
    20 Jumping lunges
    90s Rest

    PERFORMANCE
    A:
    3 Rounds (not for time):
    5 Toes to bar (strict)
    5 Handstand push ups (strict)
    5 False grip ring pull ups
    B:
    Every 3 min for 12 min:
    15 Chest to bar pull ups
    50 Double unders
    then
    3 min Rest
    then
    Every 3 min for 12 min:
    10 Kettlebell snatch, 24/16 kg
    200m Run

    OLYMPIC WEIGHTLIFTING
    A:
    Clean and jerk
    4x4x80%, 4x2x90%
    Rest as needed
    B:
    Front squat
    3x4x85%CJ, 3x4x95% CJ
    C:
    7x Every 2:30 min
    4x Push jerk
    D: optional
    5 RFQ
    10x Inch worm
    60 s Face up chinese plank

    On 14.08.2017
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  • Sonntag, 13.08.2017

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    FITNESS
    A:
    CrossFit Games 2017
    „VEST TRIPLET“ without a vest (Teenage, 35-49 Divisions)
    4 Rounds:
    400m Run
    24 Squats
    12 Burpee box jump overs, 60/50 cm

    Timce cap: 20 min

    B:
    3 Rounds (not for time)
    6/6 Single leg romanian deadlift
    20m/20m Single arm front rack / single arm overhead walk
    60s Plank

    On 13.08.2017
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  • Samstag, 12.08.2017

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    FITNESS / PERFORMANCE
    A:
    CrossFit Games 2017
    „DOUBLE-UNDER SNATCH““ (50+ Divisions)
    4 Rounds:
    30 Double unders
    15 Dumbbell snatches, 55/35 lbs

    Timce cap: 12 min

    B:
    5 Rounds (not for time):
    8/8 Single arm dumbbell bench press
    30 Banded tricep extenstionsn
    8/8 Single arm ring row

    On 12.08.2017
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  • Freitag, 11.08.2017

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    FITNESS / PERFORMANCE

    CrossFit Games 2016
    “MURPH“ (in teams of 2)
    1600m Run
    100 Pull ups
    200 Push ups
    300 Squats
    1600m Run

    Timce cap: 40 min

    OLYMPIC WEIGHTLIFTING
    A:
    1 Clean pull, High pull
    2 Clean high pull + Muscle clean + Push press + Back squat
    3 Clean pull under + Push press + Push jerk + Split jerk
    B:
    16x Every 1:30 min
    Clean and jerk, 85%
    C:
    Front squat
    4x4x83

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