Fr 28.09 Strength a) HSPU  (Defizit)  5×8 b) Bend over Row  5×8 CrossFit Workout: 21-15-9 reps for time of: Pull-ups Deadlifts  100/70

Do 27.09 Strength:  5×5 Pull Up ( weighted) Dips (weighted) CrossFit Workout Complete as many reps as possible in 7 minutes following this pattern: 20 squat cleans,60/40 20 squat cleans, 80/55 20 squat cleans 100/70

Mi 26.09 Strength Balance Snatch 1-1-1-1-1- CrossFit Workout 10 min AMRAP of: 30 Double Unders 20 Pistols 10 Kettlebell Swings 32/24

Di 25.09 Strength Power Clean 1-1-1-1-1 CrossFit Workout For time: 50/40 Cal Air Bike 40 Handstand Pushups 30 Toes-to-Bar 20 Push Jerks 50/30 10 Muscle Ups Time Cap 20 Minutes Sub and scale as needed.

Mo 24.09 Warm-Up Five rounds of: 3 Wall Climbs 7 Strict Toes-to-Bar 15 Walking Lunge Steps Strength Front Squat 4-4-4-4-4 CrossFit Workout Four rounds for time of: 12 Pull Ups 12 Thrusters 40/25 12 Lateral Over Bar Burpees Time Cap: 18 Minutes Note: Scale and sub…

Sa 22.09 800 m Run 50 Box Jumps 10 Rounds 2 muscle-ups 4 handstand push-ups 8 kettlebell swings 800 m Run 50 Box Jumps

Fr 21.09 Strenfgth: Frontsquat 8-8-8-8-8- CrossFit workout 4 rounds for time of: 25-cal. row 25 burpees

Do 20.09 Strength Bench Press 8-8-8-8-8 CrossFit Workout 3 RFT: 400m Run 50 Wallballs Time Cap: 15 Minutes

Mi 19.09 Strength Hang Power Snatch 3-3-3-3-3 CrossFit Workout 5RFT: 9 Handstand Pushups 15 Toes-to-Bar 21 Pistols Time Cap: 18 Minutes Note: Scale and sub as needed.

Di 18.09 Strength : Clean & Jerk 1-1-1-1-1 CrossFit Workout Five 3 minute rounds of: 20/15 Cal AirBike /Row 12 Hangsquat Cleans (40/25) AMRAP Burpee Box Jumps – rest 3 minutes between each round –