17
06
2020
Back squats and carry on back
25 Back Squats 100-m carry (on back) Perform one round every 3 min. 5 Rounds
16
06
2020
weightlifting gymnastics monostructural
6-5-4-3-2-1 Hang Power Snatch (60/40 kg.) Chest-to-bar Pull-up 6-5-4-3-2-1 Hang Squat Snatch (50/35 kg.) Toe-to-bar 6-5-4-3-2-1 Squat Snatch (40/30 kg.) Strict Handstand Pushup 1-mile Run
15
06
2020
Push Pull Chipper
60 Push-up 50 Inverted Ring Row 40 Box Jump-overs (50) 30 Weighted Sit-ups
13
06
2020
Bar-wod
6 Hang Power Clean (50/35 kg.) 6 Front squat 6 knees-to-elbows 4 rounds
12
06
2020
Ladder of
4-8-12-16-20-24……….. Burpee V-up J12umping Pull-up As far as possible in 16 min.
11
06
2020
CrossFit Total
1 rep max Back squat 1 rep max Deadlift 1 rep max Press
10
06
2020
21-15-9 Run Lunge Jump
21-15-9 400-m run Walking lunges with DB’s by side (20/10 kg.) Box jumps (60/50 cm.)
09
06
2020
Thruster ladder
Thruster ladder at @60% of 1rep Max * add 1 rep every minute
08
06
2020
Snatch-SDHP-Burpees
10 Alt. DB Power Snatch 20 Db SDHP (10 each side) 7 DB Burpee AMRAP 20 min.
07
06
2020
60 seconds Sprint
Every 4 minutes for 32 minutes perform (8 rounds) 60 seconds Sprint on Rower or Bike Rest the remainder of the time.
06
06
2020
Double-unders Ring dips HSPU
1 min. Double-unders 1 min. Ring dips 1 min. HSPU 3 Rounds 35 Double-unders 10 Ring dips 8 HSPU 3 Rounds
05
06
2020
100-12-24-12-100
100-m SA Db Overhead carry – right (20/10 kg) 12 DB row in plank – right arm 24 Air Squats 12 DB row in plank – left arm 100-m SA Db Overhead carry – left arm AMRAP 12 min.
04
06
2020
Wall ball Power clean
7 Wall ball 5 Power clean (60/40 kg.) EMOM 10 min.
03
06
2020
Run Swing
800 m run 50 KB Swing unbroken (24/16 kg.) Rest remainder of 8 min. 600 m run 40 KB Swing unbroken Rest remainder of 6 min. 400 m run 30 KB Swing unbroken Rest remainder of 4 min. 200 m run 20 KB Swing unbroken
02
06
2020
Push Press & Burpees
5 Push Press (70/45 kg.) 10 Burpee 6 Rounds
30
05
2020
Run 200m 7 Burpee Pull-ups
Odd min: Run 200 m. Even min: 7 Burpee Pull-ups 10 rounds (20 min.)
29
05
2020
10-Sprint-10
10 Over-unders 250 m Row 10 Deadlifts (100/70 kg.) 3 Rounds