“Lumberjack 20”
20 Deadlifts (120/ 85kg) Run 400m 20 KB swings (32/ 24kg) Run 400m 20 Overhead Squats (50/ 35kg) Run 400m 20 Burpees Run 400m 20 C2B Pullups Run 400m 20 Box jumps (24/20″) Run 400m 20 DB Squat Cleans (45/30 each) Run 400m
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A.
Tabata Hollow Rocks (8 rounds) --then-- Accumulate 2 mins of L-Sit (This doesn’t mean set the timer for 2 minutes and L-sit for some most of 2 mintues. I'm looking for an accumulated 2 minutes of L-sit. If you rest, time stops.) B. 3 RFT: 8 Power Clean (80/55kg) 16 TTB 8 Push Jerks (80/55kg) 16 Abmat Situps 200 m run A.
Snatch High Pulls: 6 x 3-4 reps @95% 1RM B. AMRAP 20 Minute: 15 Pull ups 15 Wall Balls (20/14) 15 Snatches (35/25 kg) 15 Box Jumps (24/20#) A. EMOM 10 minutes
2 Pause Back Squats + 1 Back Squat @75-80% (use more weight than last Monday 9 May) B. 5 RFT 7 Deadlift (120/85kg) 30 Air Squats 7 HSPU A.
Deadlift 6,5,4,3,2,1 Build to a heaviest rep for the day B. “Three Wise Men” B.1. “Jeremy” AMRAP 4: 5 Hang Squat Snatch, (60/40) 10 Barbell Burpees 2 minute rest B.2. “Ben” AMRAP 4: 10 Power Clean, (60/40) 20 Pull-Ups 2 minute rest B.3.“Beau” AMRAP 4: 15 Box Jump Overs, 24″/20″ 30 Wall balls, 20/14 Teams of 2:
One athlete works, while the other rests. 50 Burpees 10 Clean and Jerks (70kg/45kg) 75 Box Jumps (24"/20") 10 CJ (70/45) 100 Pull ups 10 CJ (70/45) 75 BJ (24/20) 10 CJ (70/45) 50 Burpees A.
Overhead Squats 5×5 – Start with 50% of 1RM and add weight each set. These should be done with perfect technique. B. 10-9-8-7-6-5-4-3-2-1 reps of: Thrusters, (45/30kg) 30 Double unders after every round of thrusters. A.
AMRAP 10: 10 GTOH (60/40kg) 10 Toes to Bar 10 Box Jumps @ 24/20 ---REST 3 MINUTES, THEN---. B. AMRAP 10: 5 Pull ups 10 Burpees 15 Air Squats A.
Thruster work up to a 5RM – No racks. No “thrust-a-jerks” – must be a true thruster. B. 4 Rounds For Time: 7 Burpees 7 TTB 7 Box Jumps Overs, 24/20″ – face the box on every jump. 7 KBS (24/ 16) A.
Hang Clean: 5 x 3 reps @80-85% 1RM Clean Rest as needed B. “Deck of Cards” Pair up in teams of 2 Flip over playing cards one at a time. The suit represents the movement. Hearts = Burpees Diamonds = Sit ups Spades = KBS – you choose the weight Clubs = Air Squats The number on the card represents the number of reps. All face cards are 10 reps. Aces are 20 reps. |
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