CrossFit Online Programm Tag 120

Fitness

rest




Performance

rest

CrossFit Online Programm Tag 119

Fitness

3rnds not for time
max reps strict dips
12 push ups

3rdns not for time
max reps strict pull ups
12 db row

5rnds for distance
2min row
30sec rest




Performance

pick your greatest mobility weakness and work on it for 20min

3rnds not for time
max reps strict dips
12 push ups

3rdns not for time
max reps strict pull ups
12 db row

3rnds for time
10 deadlifts @70% 1RM clean
200m run
10 power clean @70% 1RM clean
200m run
10 front squat @70% 1RM clean
3min rest
*2nd rnd @60% 1RM clean

3rd rnd @50% 1RM clean

CrossFit Online Programm Tag 118

Fitness

3rnds not for time
10 burpees
5 hspu
5 wall walks

amrap 21
400m run
20 push up
30 lunges
40 sit ups




Performance

3rnds not for time
4-6 muscle ups
6-10 sot press
20 double under

emom 14
2 clean&jerk
*go up in weight every 2nd minute

emom 14
4 clean pull
*go up in weight every 2nd minute

amrap 4
5 burpee box over
10 c2b pull ups

no rest

amrap 4
5 hang cleans 60/40

10 push jerk 60/40

CrossFit Online Programm Tag 117

Fitness

3rnds not for time
10 Y
10 T
10 W

front squat
1x5 @80% of 5RM
1x3 @90%
1x1+ @100% try to go for 5 or more reps with perfect form

emom 14
3 hang power clean
*increase weight every 2nd minute

5rft
10 hang power clean
10 box jumps

Performance

3rnds not for time
10 Y
10 T
10 W

bench press
1x3 @75% of 5RM
1x3 @85%
1x3+ @95% try to go for 5 or more reps with perfect form
5x10 @50%

amrap 9
burpees

*emom perform 7 power snatch 60/40

CrossFit Online Programm Tag 116

Fitness

rest




Performance

3rnds not for time
4-6 muscle ups
6-10 sot press
20 double under

3rnds not for time
max reps strict dips
3 plyo push ups

deadlift
1x5 @80% of 5RM
1x3 @90%
1x1+ @100% try to go for 5 or more reps with perfect form

5rft
10 deadlift 60/40

5 muscle ups