28.02.17

Warm-up: 20-20-20-20 2 Partner ROW 2500m (Change @ 250m) EMOM 10 5 Toes-to-Bar/ 8 Hanging Knee Raises Applied Strength: EMOM 10 2 Hang Squat Cleans GPP: CrossFit Games Open 17.1 For Time 10 Dumbbell Snatches 15 Burpee Box Jump Overs 20 Dumbbell...

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27.02.2017

Warm-up: 20-20-20-20 AMRAP 4 min. 2 Burpees 4 Push-ups 6 Sit-ups 8 Air Squats 10 DU / 30 SU Applied Strngth: Snatch Grip Push Press 5×2 EMOM 10 1 Power Snatch GPP: 5 Rounds for Time 3 Power Cleans 3 Thrusters 6 Bar Facing Burpees Sumo...

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23.02.2017

Warm-up: 20-20-20-20 4 Rounds (2Partner) ROW 10 Cal. Air Squat Hold Applied Strength: EMOM 10 5 Sit-ups 1 Power Clean (pick load) GPP AMRAP 8 min 30 Down ups then AMRAP of 8 Box Jumps 8 Ring Push-ups/Push-ups 8 Toes-to-Bar/Hanging Knee Raises...

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21.02.2017

Warm-up: 20-20-20-20 4 Rounds Hollow Rock Hold 30sec. Rest 15sec. Superman Hold 30sec. Rest 15sec. Air Squat Hold 30sec. Rest 15sec. Max. DU/SU in 2 min. Applied Strength: Every 1 min. for 10 min. 1 Power Snatches + 2 Snatch Balances GPP: AMRAP...

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20.02.2017

Warm-up: 20-20-20-20 EMOM 5min. 2 Burpees 4 Push-ups 6 Sit-ups 8 Air Squats Applied Strength: Every 1 min. for 10 min. 1 Power Snatch + 1 Hang Snatch GPP: Find your Push Press 15 Rep Max For Time 2 Rounds of: 25 Deadlifts 20 Bent of Barbell Rows...

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14.02.2017 Training

a1)20-20-20-20 a2)Foam rolling 5 min. a3)Knee Banded walk 3 x10m a4)Knee Banded walk lateral 3x10m b1)RDL 6-8 x 4 rest 2min. b2)One ARM DB Row 4-6 x 4 c1)5 rounds 1min.DB/KB Burpee Box walk over 10sec.Transition 1min. Situps AMRAP...

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13.02.2017 Training

a1)20-20-20-0 a2)Foam rolling 5min. b2)Frontsquats 6-8 x4 rest 2min. b2)Frontpress (bench) 4-6 x 4 rest 2 min. c1)weighted Pushups 4-6 x 4 rest 90sec. c2)EMOM 5 / 15xSitups d1) buyin: 1500m row 3 rounds 15 Thruster (empty barbell) 10 TTB 10...

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09.02.2017 Training

a1)20-20-20-20 b1)KB overhead walk 50m x 3 rest 1min. b2)KB suitcase walk alternating 50m x3 rest 1min. c1)Split Squat 6-8/leg x 4 rest 90 sec. c2)Arnold Press 6-8 x 4 d1) Circle 20min. Pace: 15 cal Bike Stepups KB/DB ground to verhead...

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07.02.2017 Training

a1) 20-20-20-20 a2) DU 3min. b1) Arnold Press 6-8 x 4 b2) DB one arm row 4-6x 4/side c1)3 Supersets 15 Klappmesser 15 Kneeraises 20 Banded Good mornings d1) 8 min. AMRAP 12 KB/DB Snatch alternating 12 Lunges (selbe KB/DB) 8 Burpees 3min Rest d2)...

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06.02.2017 Training

a1)20-20-20-20 a2)500m row b1) Backsquat 3-5 x4 /rest 2 min b2) RFESS on balancing pad 6-8 x 4/leg rest 60sec. c1) Pullups strict 4-6 x 4 c2) Ringdips 6-8 x 4 d1) 4 rounds 30sec.TTB 30.sec.rest 30sec.Plank 30sec.rest d2)21-15-9-6-3 Wallballs...

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