Tagestraining 19.10.2021

For time: 
M15kg/W10kg Dumbbells
50 DB FFB Renegade Row 
100 meter walking Lunges 
50 DB Front-Squats
100 Double-unders
50 DB Hang-Clean & Jerk 
100 meter walking Lunges 
50 DB Deadlifts
100 Double-unders

Tagestraining 18.10.2021

A) 15 minutes amrap:
10 alternating Ring assisted Cossack Squats 
10 reps Crush Grip KB Bench Press
5-10 supinated Pull-ups (Chin-ups)


B) 12 minute amrap:
10 Power-Cleans M50Kg/W30Kg 
8 Front-Squats (same weight)
6 Burpees over the the bar

Tagestraining 15.10.2021

A) 15 minutes amrap of:
40 meter mini band side steps 
(20 meter left leg leading + 20 meter right leg leading)
20 reps Frog Pumps with mini band
20 reps Tuck-ups

B) 10 minutes amrap of:
4 DB-Snatches M22,5kg/W15kg
6 Step-ups with DB M24inch/W20inch 
6 DB-Snatches
8 Step-ups
8 DB-Snatches
10 Step-ups
10 DB-Snatches
12 Step-ups
USW…

Tagestraining 14.10.2021

A) AMRAP 7:
10 DB Bench Press M22,5kg/W15kg 
10 Calories row

B) AMRAP 7:
10 Pull-ups
30 Double Unders

C) AMRAP 7:
15 Russian KB Swings M32Kg/W24Kg 
10 Box Jumps 24/20

D) AMRAP 7:
10 TTB
30 Mt. Climbers (L+R= 1)

Tagestraining 13.10.2021

A) „Durante Ab-Challenge“ 
5 rounds of:
10 hollow rock
10 v-ups
10 tuck-ups
10 sec. hollow hold 
1 minute rest

B) EMOM 18
1) 15/12 calories bike 
2) 15/12 calories row 
3) 12 Burpees

CrossFit Journal: The Performance-Based Lifestyle Resource