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Handstand Skill / Handstand Walking
Then, Benchmark Friday! Whole30 Benchmark 1 mile run Then, 4 Rounds for Time 5 push ups 10 pull ups 15 sit ups 20 air squats
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Deadlift
4x8 (75%) Then, Death by Pull Ups 20min time cap. Min 1 perform 1 pull up, min 2 perform 2 pull ups, and so one. When the Athlete fails to complete the amount of pull ups in the full minute, start over at 1 pull up and continue until minute 20. Skin the Cat Skill
Then, Weight Pull Ups 3x8 Then, 21 Jump Squats (12/20) 21 Sit Ups 200m Run 15 Jump Squats (12/20) 15 Sit Ups 200m Run 9 Jump Squats (12/20) 9 Sit Ups200m Run Strict Press 5x3 (90%) Then, EMOTM 12 2 Deadlifts HPC Push Press Back Squat
6x2 (90%) Then, 10-9-8-7-6-5-4-3-2-1 Man Makers (7.5,12) Pull Ups Power Clean 6x5 (70%)
Then, "Crazy 8s" AMRAP 4min 8 HPCs (35/50) 8 Roll Outs Rest 2 min AMRAP 4min 8 Jump Squats (12/20) 8 Push Ups Rest 2 min AMRAP 4min 8 Sit Ups 8 Burpees Bench 5x3 (70%) Then, Benchmark Friday! 1000m row Good Morning
4x5 Then, 21-15-9 Weighted Burpee Box Overs (7.5/12, 30# men, 24#women) Wall Balls (14/20) Back Squat
5x3 (90%) Then, 4 rounds for time 8 Front Squats (45/60) 10 Shoulder Touches 20 Double Unders Push Press 5x5 at 80% Then, 50 Overhead Walking Lunges (10/20kg) 400m Run 30 Pull Ups 400m Run 50 Kettlebell Swings (two handed, Russian 24/32) |
CrossFit Stuttgart is
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Dezember 2016
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