Tagestraining 07.02.2015

SUFFERING

AMRAP 3 / Rest 3 Min between AMRAPs (60/40kg)

1) Row 500m – Max Burpees over Erg

2) Run 400m – Max Cleans

3) 20 Jerks – Max Sit Ups

4) 15 Front Squats – Max Muscle Ups

5) 40 Box Jumps – Max Deadlifts

6) 20 Front Racked Reverse Lunges – Max Dips

7) 15 Snatches – Max Pull Ups

8) Max KB Swings 24/16kg

ADVANCED SUFFERING

CrossFit Games Open 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:

60 Calorie Row

50 Toes to Bar

40 Wall Ball Shots (9/6 kg)

30 Power Cleans (60/40 kg)

20 Muscle-Ups

3RFT:

Run 800 Meters

2 Legless Rope Climbs (15′)

30 Push Ups

30 Walking Lunges with KBs (24/16 kg)

Rest 3 minutes

SKILLS

L-Sits/Hangs

HS / HS Walk Practice

6RFT:

5 Strict Chin Ups

10 Dips

15 Jumping Lunges (each leg)

Gewichtheben:

– Stoßen WKÜ