Tagestraining 18.07.2015

SUFFERING

  1. A) “V12”

8 rounds: as long as possible: hold Airdyne over 1000/650 watts

Rest 2 min between rounds

  1. B) “Front Squat Biathlon”

400m Run
21 Front Squats (70/45kg)
400m Run
18 Front Squats (70/45kg)
400m Run
15 Front Squats (70/45kg)
*200m Run Penalty if not unbroken

ADVANCED

  1. A) 20 RM Snatch
  2. B) “Zeus”
    3 RFT:
    30 Wall ball shots, 20 pound ball
    30 Sumo deadlift high-pull, 75/55
    30 Box jumps, 20″ box
    30 Push press, 75/55
    30 calorie Row
    30 Push-ups
    10 Body weight Back squat

SKILLS

  1. A) Skin the cat, front lever, back lever
  2. B) Four sets of 3-minute sprints of either:
    “Cindy”
    5 Pull-Ups
    10 Push-Ups
    15 Air Squats

– OR –

“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

 

GEWICHTHEBEN:

Stoßen WKÜ


CrossFit Journal: The Performance-Based Lifestyle Resource Leistungsstarke Geräte, die auf Leistung ausgelegt sind | Eleiko gym80 International GmbH Hammer Strength Suprfit.com Panatta Hyrox