Workouts

Di  28.09 Strength: Back Squats: 5-5-5-5-5 Metcon For time: 50 bar muscle-ups/ctb Pull Ups ( Skill work – Kipping, CTB, MU)

Fr 24.08 Strength: Front Squat 4-4-4-4-4 Metcon 21-18-15-12-9-6-3 Handstand Pushups, Pistols, Dumbbell Snatch Time Cap: 18 Minutes

Do 23.08. Strength Overheadsquat 6-6-6-6-6 Metcon 7 min AMRAP: 7 Pull ups 14 Dumbbell Hang Clean & Jerk (7 each arm) – rest 3 minutes – 7 min AMRAP: 7 Burpees 14 Dumbbell Goblet Squats Men 22,5, Women 15 dumbbell.

Mo 27.09 Strength Hang Power Cleans  5-5-5-5-5 Metcon 5 x 2min Rounds 10 Thruster 40/25 50 Double Unders/200m Row rest 3 min between  rounds

Mi 22.08 Strength a) Push Press 4-4-4-4-4 b) Chin-Up 6-6-6-6-6 Metcon For time: 30/20 Calorie AirBike 30 Bar Facing Burpees 30 Ground-to-Overhead 40/25 – rest exactly 5 minutes – 30 Ground-to-Overhead40/25 30 Bar Facing Burpees 30/20 Calorie AirBike

Di 21.08 Strength Squat Clean  5-5-3-3-1 Metcon 7 Rounds for time 7 Power Cleans  (40/25), 7 Thrusters, 7 Back Squats 7 Push Press Time Cap: 14 Minutes

Mo 20.08. Warm Up 5min Rope skipping Mobility Stability Strength: Hyperextension   3×20 Plate Push           3×30 m Metcon: 10 min Amrap 5 Power Snatch  40/25 10 Toes to Bar

Sa 18.08 For time: 100-m walking lunge 100 push-ups 100 medicine-ball cleans 100 pull-ups 100-m walking lunge

Fr  17.08 Strength Dead Lift 6-6-6-6-6 CrossFit Workout 20 min AMRAP of: 600m Run 10 power snatch 50/30 10 Burpees 400m Run 15 Front Squats  50/30 15 Burpees 200m Run 20 Power Cleans 50/30 20 Burpees