CrossFit Online Programming Tag 75

Open Participants



Fitness

2rnds not for time
40 double under
max reps strict c2b pull ups

back squat
1x3 @70% of 5RM
1x3 @80%
1x3+ @90% try to go for 3 or more reps with perfect form

5rft
20 dumbbell row (10 each arm)
20 box jumps
20 sit ups


Performance

Ido Portal Squat Routine 2.0http://www.youtube.com/watch?v=lbozu0DPcYI

2rft
3 bridge up
1min handstand work

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

for time
55 ring dips
*every time you break, do 7 swings @32/24kg

1 Kommentar:

  1. Moin,
    wir hängen zwar arg zurück aber wir sind noch bei!!!

    Unser Programm gestern:
    1) 3 rounds not for time
    40 DU
    max reps strict pull ups

    2) Tabata Planck Hold und Side Plack
    3) Back Squat s.o.
    Andi: 55, 65, 75
    Sebastian: 70, 80, 90 +3 Wdh
    4) Push Press (1x3@70%, 1x3@80%, 1x3+@90%)
    Andi: 47,5, 55, 65
    Sebastian: 47,5, 55, 65 +3 Wdh
    5) 5 rft
    20 Dumbbell Row @ 25 kg, 20 Box Jumps, 20 Sit Ups
    Andi: 09:40 min
    Sebastian: 09:55 min

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