Programm: 21.05.-27.05.2018

Das aktuelle Programm von CrossFit Assault

RX mindset

Montag, 21.05.2018

Applied Strength

Jerk Balance (10×1 Work up)

Tall Jerk (10×1 Work up)

Split Jerk (15×1 Work up)

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GPP

4 Rounds for Time

6 Squat Snatches 50/35 kg

12 Pistols

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Dienstag, 22.05.2018

Applied Strength

Power Clean (20×1 between 70 and 80 % of 1 RM PCL)

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GPP

3 Rounds for Time:

50 American Kettlebell Swings 24/16 kg

30 Wallsballs 20/14 lbs 10/9´

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Accessory

EMOM 12 Minutes, rotating through

7 Barbell Roll-Outs

15 Tuck-Ups

20 Sit-Ups

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Mittwoch, 23.05.2018

Applied Strength

Snatch Grip Push Press (10×2 Work up)

Snatch Balance (10×1 AHAFA)

Snatch (20×1 Work up)

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GPP

For Time:

50 Overhead Squats 35/25 kg

40 HSPU

30 C2B Pull-Ups

20 Thrusters 35/25 kg

10 Bar Muscle-Ups

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Donnerstag, 24.05.2018

Applied Strength

Clean and Jerk (20×1 at 80 % pf 1 RM)

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GPP

AMRAP 20 Minutes

12 Jumping Lunges

5 KB Russian Swings 48/36 kg

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Freitag, 25.05.2018

Applied Strength

Complex of High Hang Snatch + Hang Snatch + Snatch (20×1 Work up)

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GPP

5 Rounds for Reps

Row: 1:00 Max Cal

Rest :15

Ring Push-up: 1:00 Max Reps

Rest :15

Air Squat: 1:00 Max Reps

Rest :15

Sit-Ups: 1:00 Max Reps

Rest :15

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Samstag, 26.05.2018

Gross Strength

Power Clean (5×10 at 75 % of 1 RM)

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GPP

In Teams of 2, AMRAP 15 Minutes

100 Double Unders

60 Sit-Ups

20 Ring-Dips

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Sonntag, 27.05.2018

ACTIVE REST DAY OR ACTIVE RECOVERY
OR
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