Tagestraining 24.01.2022

A) OT 2 minutes for 5 rounds do
     6 reps Bench-Press AHAP

B) 12 minutes amrap of:
    1 Clean Complex M70Kg/W45Kg
    (1 Squat-Clean + 1 Power Clean + 1 Hang-Power-Clean)
    1 Burpee over the bar
    1 Clean Complex
    2 Burpees over the bar
    1 Clean Complex
    3 Burpees over the bar
    1 Clean Complex
    4 Burpees over the bar
    etc.

Tagestraining 21.01.2022

A) 5 minutes amrap of:
    20 Goblet Cossack Squats M15kg/W10kg 
   (10 each side) use a Plate or DB
   15 Tuck-ups
   10 Ring-rows

B) 16.5 CF Open WOD with DBs
    21-18-15-12-9-6-3 reps for time of:
    DB Thrusters M22,5Kg/W15kg
    Burpees

Tagestraining 20.01.2022

Team of 2 / one person works at a time
Get as far as possible in 40min…

3 Rounds:
42 Wall Balls 9/6kg
30 Pull-Ups
18 Deadlifts 140/92.5kg

4 Rounds:
50 Push-ups
2 Legless Rope Climbs

5 Rounds:
20 Calories, Assault Bike
30 Russian Kettlebell Swings 32/24kg

Tagestraining 19.01.2022

A) 15 minutes amrap:
    10 reps Supinated Bent over row RPE 7-8
    15 reps Ring Body saw
    10 reps Reverse snow angels with 1,25kg

B) 6 rounds of 90 seconds work / 60 seconds 
rest 
    1) amrap 5 Burpees + 10 jumping Ball-Slams 
    2) amrap 5 reps DB Clean & Jerk M22,5kg/
        W15kg + 10 reps Box-Step-ups with DBs

Tagestraining 18.01.2022

A) EMOM 8:
    3 Power Snatches + 7 overhead Squats M40Kg/W30Kg

B) 12 rounds of 30 seconds work / 30 seconds break
    1) Burpee-Box-Jumps M24inch/W20inch
    2) Calories Airbike
    3) Power Cleans M60Kg/W40Kg

CrossFit Journal: The Performance-Based Lifestyle Resource CrossFit Journal: The Performance-Based Lifestyle Resource CrossFit Journal: The Performance-Based Lifestyle Resource