Tagestraining 15.08.2015

SUFFERING

  1. A) Max sets of:

Top of Pull Up Hold – Handstand – Pull Ups – Push Ups – Hang – Thruster (42,5/30kg)

  1. B) With a continuous running clock, perform the following:
    0:00 – 1000 Meter Row
    5:00 – 50 Burpees
    10:00 – 30 Strict Pull-Ups
    15:00 – 50 Wall Ball Shots 9/6kg
    20:00 – 30 Box Jump Overs 24/20
    25:00 – 800 Meter Run

ADVANCED

  1. A) “DT”
    5 RFT:
    12 Deadlifts 70/45kg
    9 Hang Power Cleans 70/45kg
    6 Push Jerks 70/45kg
  2. B) 1600m Run
    rest 6 minutes
    2x800m Run, at same pace as 1600m – 2 min rest between 800’s
    3 minute rest
    4x400m Run, at same pace as 1600m – 1 min rest between 400’s

SKILLS

  1. A) Max sets of:

Top of Pull Up Hold – Handstand – Pull Ups – Push Ups – Hang

  1. B) With a continuous running clock, perform the following:
    0:00 – 40 Burpees
    5:00 – 30 Strict Pull-Ups
    10:00 – 30 Box Jump overs 24/20
    15:00 – 800 Meter Run

CrossFit Journal: The Performance-Based Lifestyle Resource Leistungsstarke Geräte, die auf Leistung ausgelegt sind | Eleiko gym80 International GmbH Hammer Strength