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Strict Press
5x3 (80-85%) Then, EMOTM 16 min Min 1: 3 x The complex Sandbag Clean + Front Squat + Push Press Min 2: 10 Burpees "Hiking with Desforges"
5 rounds (60 minute time cap): 600m Hill Hike 12 Deadlifts (60/40 Kg) 12 Alternating Leg Box Step Ups 12 Pull-ups 12 Alternating Leg Box Step Ups 12 Clean and Jerk (or Ground to OH) 40/30 Kg 12 Alternating Leg Box Step Ups 12 Knees to Elbow "The Crippler"
One Round for Time: 30 Back Squats BW Then immediately, 1 mile run Bent over row 5x5 (70%) Then, 5 x 500m run Rest 3 min between rounds. Score is your slowest split. DL 5x3 @ 85-90%
Then, AMRAP 12min 10 Pull up 15 Wall Ball 14/20 20 KBS 12/20 Overhead Squat
3x8 (65-70%) Then, Weight Pull Ups Then, 4 Rounds for time 15 Sit Ups 15 Ring Rows 15 Jump Squats (20/12) Push press
5x5 (75%) Then, Hand stand or walk practice Then, 50-40-30-20-10 Hand release push ups Double unders Skill: Power Clean
Then, EMOTM 12 min @50% bodyweight 1 Power Clean 2 Push Presses 1 Front Squat Then, AMRAP 5min 5 Deadlifts 5 Push Ups |
CrossFit Stuttgart is
now using WODIFY. Members who use Facebook should join the CrossFit Stuttgart Athletes group. Note that this group is for members only! If we don't recognize your name we will not approve your request to join the group. If you use a different Facebook name than your actual name, email us and let us know.
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Dezember 2016
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