Programm: 12.11.-18.11.2018

Das WOD-Programm für die kommende Woche ist bereit. Wir warten und freuen uns auf euch. Viel Spaß!

CFA_Insta_19

Montag, 12.11.2018

Gross Strength
Front Squat (3 REPS)
Push Jerk (3 REPS)
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GPP

For Time

21, 15 and 9 reps

Power Snatch 60/40 Kg
Chest-To-Bar Pull-Up
Handstand Push-Up

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Dienstag, 13.11.2018

Gross Strength
Power Clean (5 REPS)
Push Press (5 REPS)
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GPP
“CrossFit Games Open 14.5 and 16.5”
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

• Time Cap 16 Min
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Mittwoch, 14.11.2018

Gross Strength
Back Squat (2 REPS)
Bench Press (2 REPS)
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GPP
“CrossFit Games Open 13.2”
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

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Accessory

AMRAP 10

25 Double Unders
10 Alternating Pistols

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Donnerstag, 15.11.2018

Gross Strength

3 Rounds Of:

Max Reps in 2 min Of:

Power Clean & Jerk 45/35 KgRest 1 min

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GPP

AMRAP 20 MIN:

20 Overhead Squats, 20/15 Kg
20 Back Squats, 20/15 Kg
30/20 Assault Bike Calories

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Accessory

00:20/00:10 W/R, 24 Rounds Rotating Through:

Lateral Burpees OTB
S2OH 20/15 Kg
Thrusters 20/15 Kg

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Freitag, 16.11.2018

Gross Strength
Deadlift (3 REPS)
Push Jerk (3 REPS)
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GPP

27-21-15-9 reps, for time of:

Sumo Deadlift High-pull, 50/35 Kg
American Swing, 32/24 Kg

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Samstag, 17.11.2018

Gross Strength
Bent Over Row (20RM)
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GPP

12 Rounds For Time in teams of 2

12 Partner Alternating Box Jumps 30/24″
12 Partner Alternating Hang Power Squat Cleans 60/40 Kg
12 Synchro Bar Facing Burpees

While doing the Alternating Hang Power Cleans,
the resting partner must hold the barbell in the hang position at all times.
Resting the barbell in the floor will result in a 50 Synchro Jump Squat Penalty.
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Sonntag, 18.11.2018

REST DAY OR ACTIVE RECOVERY
OR
GOLD MEMBERS: BARBELL CLUB