MITTE & WEILIMDORF
Deadlifts 15-20 min to find and work up to new 5RM Then for time (using 5RM weight): 2 deadlifts 4 pull-ups 8 double unders 2 deadlifts 8 pull-ups 16 double unders 2 deadlifts 16 pull-ups 32 double unders 2 deadlifts 8 pull-ups 16 double unders 2 deadlifts 4 pull-ups 8 double unders Advanced: Continue to 2DL 32 Pullups 64 double unders and back down
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MITTE & WEILIMDORF
Bench Press 8x5x5x3x3 then "FIGHT Gone Barbell" 4 rounds: 1 min HP cleans 1 min Barbell to Chest Push-ups 1 min Lateral Bar Burpees 1 min Barbell Roll-outs 1 min rest Count total number of reps MITTE & WEILIMDORF
Part A: Not For Time, work up to a 3RM on Back Squat Part B: For time Cash in: 50 wall balls then 21-15-9 Front Rack Lunges (in place) (25/40) Toes to Bar Cashout: 50 Wall balls MITTE & WEILIMDORF Not For Time (3 rounds) Round 1: 2 Strict Press, 2 Push Press, 2 Jerks Round 2: add weight then 2 Push Press, 3 Push Jerks Round 3: Add weight, 4 Push Jerks then “Jack” (scaled version) 14 min AMRAP: 10 Push Press (25/40) 10 American KB Swings (12/18) 10 Box Jumps Advanced: "Jack" (Rx version) 20 min AMRAP: 10 Push Press (35/50) 10 American KB Swings (16/24) 10 Box Jumps Crossfit WOD "Jack" honors Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash. He died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
MITTE & WEILIMDORF:
OHS Technique, work up to METCON Weight. Then for time: 15-10-5 Overhead Squats (40/25) Lateral bar burpees Rest 2 min (put away barbell) 20-16-12 -Kb snatch to one arm overhead squat (12/16) (alternating arms) -box jumps MITTE & WEILIMDORF
Clean and Jerk Technique then, for time: 1-2-3-4-5-4-3-2-1 (rep scheme) Ground to Overhead (35/50) with one round of "Cindy" between each set Advanced: 1-2-3-4-5-6-7-8-9-10 (rep scheme) (30 min time cap) For some extra motivation, see clips from the original Spealler vs. Khalipa https://www.youtube.com/watch?v=ALx0M02BnOU |
CrossFit Stuttgart is
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