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Forward roll skill
Advanced: work on rolling out of handstand safely, properly Then, Back Squat 5x3 @ 85-90% Then, 3 rounds, 1 minute at each station Row (for calories) Hand Release Push Ups Jumping Lunges AbMat Sit Ups Run 200m Rest Score is reps. Handstand / Handstand Push Up Skill
Then, Kettlebell Jerk Skill Then, Min 0-2 5 Kettlebell Jerks per arm (16/24) 5 Knees to Elbow 5 Air Squats Min 2-4 10 Kettlebell Jerks per arm (16/24) 10 Knees to Elbow 10 Air Squats Min 4-6 15 Kettlebell Jerks per arm (16/24) 15 Knees to Elbow 15 Air Squats Min 6-8 20 Kettlebell Jerks per arm (16/24) 20 Knees to Elbow 20 Air Squats And so on. Add 5 reps per two minutes until athlete cannot complete whole set, then, work backwards down the latter. Stop at 20 minutes. If athlete reaches bottom rung before they reach 20 minutes, continue with the bottom rung until 20 minute time cap. Deadlift
4x4 @ (85-90%) Then, Complete for time: Run 500m 12-9-6 Hang Power Cleans (40/30) Lateral Bar Over Burpees Rest 2 min (and put away the bar, set up KBs and Boxes) Run 500m 12-9-6 Alternating Kettlebell Cleans (1/1.5 pood) Box Jumps (24/30) Strict Press
3x5 (80-85%) Then, 20 Minutes Part A: 3 Rounds Run 200 m 15 Burpee Wall Balls (12/20) Part B: AMRAP Remaining Time 5 Pull Ups 10 Push Ups 15 Squats |
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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