A: 10min to practice Rope Climbs/Pegboards Use drills such as rope hang, rope pullups, pegboard hang or pegboard pullups B: 6 sets, alternate A) & B) (each one 3x) 2:00 "on" - 1:00 "off" A) Row/Ski for max calories B) AMRAP "short Cindy" = 3 Pull-ups, 6 Push-ups & 9 Air Squats
A: 4 sets of 3 reps Back Rack Reverse Lunges (on each leg!) All sets should be heavier than last week! Rest 1:30-2:00 between each set. B: 4 sets of 1 reps Single Leg Box Jumps (on each leg!) Work up for each leg to a max height. Rest 1:30-2:00 between each set. C: AMRAP
SWISS TEAM CHALLENGE 2019
A: 4 sets of 4 reps Single leg Deadlift (on each leg!) All sets should be heavier than last week! Rest 1:30-2:00 between each set. B: 4 sets of 5 reps Kneeling Single Arm DB Press (each arm!) All sets should be heavier than last week! Rest 1:30-2:00 between each set. C: 3 rounds for time
In teams of two 0-10min: 1600m run (together) or 2000m row (shared) 10-12min: FULL REST 12-18min: AMRAP Wallballs 9/6kg repetitions only count while your partner is holding a Handstand vs wall (or wall facing)! 18-20min: FULL REST 20-30min: AMRAP T2B repetitions only count while your partner is holding a Plank position!
A1: 3min to practice TnG Power Snatches 5min EMOM: 4-6 TNG Power Snatches @ LIGHT WEIGHT A2: 3min to practice TnG Power Cleans 5min EMOM: 4-6 TNG Power Cleans @ LIGHT WEIGHT B: 4 sets, alternate A) & B) (each one 2x) 1:30 "ON" - 1;00 "OFF" A) 10 power snatches @ 35/25kg remaining time
☀️Profitiere JETZT von unserer SOMMER AKTION❗️2 Monate Training für nur 299.-! Mache auch gleich eine Körperzusammensetzungsanalyse und sehe deinen Fortschritt schwarz auf weiss 🙌🏽 #crossfitzug
A: 4 sets of 4 reps Back Rack Reverse Lunges (on each leg!) All sets should be heavier than last week! Rest 1:30-2:00 between each set. B: 4 sets of 2 reps Single leg Box Jumps (on each leg!) Work up in height for each leg & 2 consecutive reps. Rest 1:30-2:00 between each set. C:
A: 8min to work on your Split Jerk technique (start from the rack) 2min rest 5min EMOM: 2 paused split jerks @ moderate weight B: 5min to master your KB snatch technique Don't smash it on your forearm, try to pull it high & perform a fast/fluid transition C: 8 sets of 45sec of work
Hero workout "Badger" 3 rounds for time (= 45min timecap) 30 Squat Cleans @ 40/30kg (= Rx, Health = 30/20kg) 30 Pull-ups (= Rx, Health = 15-20 pullups) 800m run (or 800m row)