CrossFit Online Programm Tag 76

Open Participants

aerobic rest - easy run/ swim/ row


Fitness

3 rounds not for time
max rep strict dips
12 push ups
30sec side plank each side

push press
1x3 @70%
1x3 @80%
1x3+ @90% try to go for 3 or more reps with perfect form

for time
21-15-9
power clean 60/40
toes to bar


Performance

3 rounds not for time
max rep strict c2b pull ups
20 push ups
30sec side plank each side

push press
1x5 @65% of 5RM
1x5 @75%
1x5+ @85% try to go for 5 or more reps with perfect form

3rft
10 squat snatch 60/40
20 box jumps

1 Kommentar:

  1. Und hier wieder Ergebnisse von uns wir haben Deadlift und Bench Press gemacht:
    Dedlift (1x5@65%, 1x5@75%, 1x5@85%+)
    Andi: 75, 85, 95 +2 // Sebastian: 100, 115, 130 +1

    Bensch Press (1x3@70%, 1x3@80%, 1x3@90%+)
    Andi: 60, 68, 76 +3 // Sebastian: 75, 85, 95 +2

    WOD:
    Andi (55 kg) 11:14 min // Sebastian: Rx, 08:39 min

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