Tagestraining 19.09.2018

1. 4 rounds of
20 seconds amrap floor press M20Kg/W10Kg with Plate / do them as fast as possible 
20 seconds static hold with straight arms
20 seconds amrap slow movement
there is no break for the 4 rounds!
2 minutes break AFTER the 4 rounds and then
4 rounds of
20 seconds amrap bent-over-row M20Kg/W10Kg with Plate / do them as fast as possible
20 seconds static hold with bent arms
20 seconds amrap slow movement
2. 3 rounds for time of:
25 dumbbell push jerks M22,5Kg/W15Kg
50 double-unders
25 weighted step-ups M24inch/W20inch
50 double-unders

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