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WOD 23.09.2019

for time
1000/800m row

then
20 rounds of
“The Chief”
3 power cleans 60/40
6 push ups
9 squats

then
1000/800m row

FITNESS
a) 5 sets
5-7 sumo deadlifts (climbing)
max push ups

b) 4 rounds for max reps
1min row (cal)
1min db power cleans 15/10
1min squats
1min rest

WOD 22.09.2019

a) 20 turkish get ups

b) for time

3 rounds of
400m run
21 swings 24/16
12 toes to bar

WOD 21.09.2019

in teams of 2 for time

amrap 12min
80/55cal bike
80 push press 40/30
max burpees over the bar

rest 2min

amrap 12min
80/55cal row
80 thrusters 40/30
max burpees over the bar

rest 2min

amrap 12min
80/55cal ski
80 hang squat cleans 40/30
max burpees over the bar

WOD 20.09.2019

a) 5 sets
5 deadlifts (start @70% of 1rm and work up to heavy 5)
*60% of ME handstand push up after each set (1st set is ME)

rx+ strict handstand push ups
scaled push ups

b) for time
50,40,30,20,10 reps of
sit ups
25,20,15,10,5 reps of
ball slams 20/15

FITNESS
a) 5 sets
5-7 deadlifts (climbing)
10-12 seated db press

b) for time
50,40,30,20,10 reps of
sit ups
25,20,15,10,5 reps of
double db snatches 10/7,5

WOD 19.09.2019

a) 6 sets
4 back squats (start @72,5%% of 1rm and work up to heavy 4)

b) 6 rounds for time
12 burpee box jump overs 60/50
8 front squats 60/40

rx+ 70/50
scaled 40/30

FITNESS
a) 5 sets
10-12 single kb box step ups/side
10-12 siide plank raises/side

b) 5 rounds for time
10 goblet squats 32/24
10 burpee box jumps 60/50

WOD 18.09.2019

a) 5 sets
10-12 single arm db renegate rows
*60% of ME stationary dip after each set (1st set is ME)

rx+ strict ring dips
scaled bench dips

b) amrap 12min
15 toes to bar
18 alt. db snatches 22.5/15
21cal row

rx+ 30/20
scaled 15/10

FITNESS
a) 6 sets
4-6 shoot through
10-12 inverted ring rows

b) 4 rounds for max reps
1min row (cal)
1min alt. db snatches 15/10
1min knees to chest
1min rest

WOD 17.09.2019

a) emom 12min
1 power clean + 1 hang squat clean (climbing)

b) for time
25,20,15,10,5 reps of
wall balls 20/14
power cleans 40/30
*50 double unders after each completed round

rx+ 30/20, 50/35
scaled 14/10, 30/20

FITNESS
a) emom 12min
1. 4-6 sumo deadlifts (climbing)
2. 40sec plank hold

b) for time
25,20,15,10,5 reps of
wall balls 20/14
kb high pulls 24/16
*25 double unders after each completed round

WOD 16.09.2019

a) “Jack”
amrap 20min
10 push press 50/35
10 swings 24/16
10 box umps 60/50

compare to 21.12.2018

b) amrap 10min
sit ups
*emom 5 chin ups

FITNESS
a) amrap 20min
10 push press 35/25
10 swings 16/12
10 box jumps 60/50

b) tabata
sit ups
ring rows

September News 2

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23. & 24. November

CrossFit Level 2
14. & 15. Dezember

WOD 15.09.2019

a) 4 sets
4-6 shoot through
10-12 romanian db deadlifts
60sec plank hold

b) amrap 12min
6 devils press 15/10
12 db box step overs 60/50
18 db renegate rows 15/10