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MITTE & WEILIMDORF:
Bench 5x5 Then 3 rounds: 5 handstand push-ups 10 toes 2 bar 15 box jumps Then 3 rounds: 30 double unders 15 pull-ups/ ring rows
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MITTE & WEILIMDORF:
Backsquat 5x4 AMRAP 7 min: 3 shoulder to OH (45/60) 6 back squat 9 hollow Rocks Cashout: 800m run or 800m row MITTE & WEILIMDORF
Deadlift technique then 10 minutes to work up to 5RM THEN FOR TIME: 400m run then 10-8-6-4-2 Deadlifts (100/75) Chest to Bar Pushups No pushup Burpees then 400m run MITTE & WEILIMDORF:
FS and Clean technique Front Squat 3x3 12 min 30 Squat Clean (35/50) AMRAP remaining time 5 Goblet Squats (16/24) 10 Russian KB swings 20 sit-ups MITTE & WEILIMDORF
Cleans and Jerk technique Then "Grace" 40/60 (30 Ground to OH) Cashout: 800m row for time MITTE & WEILIMDORF
Back Squat (every 2 minutes) Set 1: 5 reps (start around 70-75% of 1RM) Set 2: 3 reps (add weight) Set 3: 1 reps (add weight) Set 4: 5 reps (at Set 2 weight) Set 5: 3 reps (at Set 3 weight) Set 6: 1 reps (add weight)(should be 90-95% 1RM) Then weighted pullups, find 3 rep max then AMRAP 6 min: 20 Air Squats 10 Toes 2 Bar 5 HSPUs MITTE & WEILIMDORF Snatch technique
then 2 rounds (7-5-3): Hang snatches (25/40) Lateral bar burpees then 2 rounds (7-5-3) OH Squats Lateral Bar Burpees Cashout - 50 HR pushups for time ADV: 4 rounds (7-5-3) Squat Snatches (35/50) Lateral Bar Burpees MITTE & WEILIMDORF
KB Clean and Jerk Technique then for time: 20-18-16-14-12-10-8-6-4-2 KB Bear Complex (alternating arms) (14/20) Box Jumps ADV: double armed (one KB per arm) KB Bear Complex is one clean, one front squat, one jerk or press  MITTE & WEILIMDORF:
“Beat Elise” 800m run then 10 rounds: 3 pullups 6 Deadlifts (55/80) 9 Double Unders then 800m run ADV: (85/110) One of our original members, Elise will be moving back to the states. We've seen her turn into a Crossfit beast over the last few years! Some of us might be slightly glad to see her go...only because we are tired of her being so fast and beating us. Best of luck Elise and Carl! :) MITTE & WEILIMDORF:
With a partner complete for time, 5 rounds: 20 Pull-Ups 20 OH Squats 40 Double Unders 20 Thrusters 200m partner carry |
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