Programm: 10.12-16.12.2018

CFA_Insta_23

Montag, 10.12.2018

Applied Strength
Power Clean
1 Rep Every 30 seconds for 10 minutes
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GPP

AMRAP 10

60 Bar Facing Burpees
30 Overhead Squats 55/40 Kg
10 Chest-To-Bar Pull-Ups

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Dienstag, 11.12.2018

Applied Strength
Snatch (20×1 OTM)
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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
The Tricep Blaster
00:50/00:10 Work/RestBarbell Skull Crushers
Barbell Narrow Grip Press
DB Goblet Tricep Extension
Box Dips
Banded Tricep Extensions

https://youtu.be/4jAKVz4nPBU

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Mittwoch, 12.12.2018

Applied Strength
Clean & Push Jerk (20×1 OTM)
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GPP
The Chief
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
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Accessory

4 Rounds For Time

25 Wallballs 30/20 Lb
25 Barbell Reverse Bicep Curls 20/15 Kg

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Donnerstag, 13.12.2018

Applied Strength
Panda Pull + HPSN + OHS (20×1 OTM)
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GPP
Kristen

For time:

80 Air Squats
70 Walking Lunge Steps
60 Alternating Pistols Alternating Legs
50 Calories Assault Bike
40 Single Arm Db Overhead Squats, 20/10 Kg
30 Handstand Push-ups
20 Single Arm Dumbbell Thrusters, 20/10 Kg
10 Hang Power Cleans 85/60 Kg

 

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Freitag, 14.12.2018

Applied Strength
AMRAP 20 Minutes
DL + CL + FSQ + SJ
5 Rounds of Complex
Begin at 60/40 Kg
Then go up in weight.
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GPP

AMRAP 8

15 Push Presses 50/35 Kg
10 Hang Power Cleans 50/35 Kg
5 Ring Dips

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Samstag, 15.12.2018

Gross Strength
Romanian Deadlift (20 RM)
12 Min to a 20 RM
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GPP
Painstorm 2018

Complete as many rounds as possible in 45 mins of:

5 Deadlifts, 50/35 Kg
5 Power Cleans, 50/35 Kg
5 Front Squats, 50/35 Kg
5 Shoulder-to-Overheads, 50/35 Kg
5 Back Squats, 50/35 Kg

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Sonntag, 16.12.2018

REST DAY OR ACTIVE REST DAY
OR
GOLD MEMBERS: BARBELL CLUB