Programm: 27.05.-02.06.2019

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Montag, 27.05.2019

Applied Strength
High Hang Power Clean + High Hang Clean (20×1 OTM)
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GPP

AMRAP 9 Min

6 Single Arm DB Thurster (R) 22.5/15 Kg
6 Single Arm DB Thruster (L) 22.5/15 Kg
12 Toes-To-Bar

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Dienstag, 28.05.2019

Applied Strength
Snatch (10×1 OTM • Work Up)
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GPP

AMRAP 20 @ 80/55 Kg

2 Power Clean
2 Front Squats
2 Push Jerks

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Mittwoch, 29.05.2019

Gross Strength
Front Squat (5x1OTM @ 90%)
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Applied Strength
Clean and Jerk (12×1 OTM • Work Up)
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GPP

5 rounds for time of:

10 Alternating DB Snatches 22.5/15 Kg
20/15 Calorie Row

• Time Cap 16 Min
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Donnerstag, 30.05.2019

Gross Strength
Back Squat (5×10 E3M)
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Applied Strength
Cluster (10 min to a 1RM)
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GPP

For Time:

400m Run
Then…
21-15-9
OHS 70/50 Kg
Bar Facing Burpees

• Time Cap 10 min

Special Thanks To Jorge “ Yorch“ Negrete, Top CrossFit Athlete from Mexico City, Mexico whom his time was 9:30

Follow him @crossyorch in Instagram

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Freitag, 31.05.2019

Applied Strength

• Every Minute On the Minute For 20 minutes:

• 20 OH Weighted Sit-Ups 15/10 Kg
Immediately followed by:

A: Clean (1 Rep • Work Up)
GPP
Fight Gone BAD

3 rounds, 1 min per station with 12 seconds transition time:

WallBall 20/14 lbs 10/9′
SDHP 35/25 Kg
Box Jump, 24/20″
Push Press 35/25 Kg
Calories On The Rower

Samstag, 01.06.2019

GPP
For Time:
10,000 meter ROW
• In Teams of 2
• Perform 6 Sync Burpee Box Jumps E3M
• Time Cap 58 min
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