CrossFit Online Programm Tag 101

Open Participants




Fitness

5rnds not for time
10 strict c2b pull ups
10 db row each arm
20 double under
2min rest

3rnds not for time
5 snatch high pull
5 hang power snatch

emom 14
3 hang power snatch
*increase weight every 2nd round

back squat
1x3 @75% of 5RM
1x3 @85%
1x3+ @95% try to go for 3 or more reps with perfect form

4rnds for time
15 pull ups
30 overhead lunges 20/15
60 double under




Performance

not for time
100 hollow rocks
20 bridge up *hold top of bridge for 5-7sec
*perform in any order

10min handstand work

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

back squat
1x5 @70% of 5RM
1x5 @80%
1x5+ @90% try to go for 5 or more reps with perfect form

4rnds for time
15 chest to bar pull ups
30 overhead lunges 30/20
60 double under

CrossFit Online Programm Tag 99

Open Participants

rest


Fitness


not for time
100 hollow rocks
50 pull ups
*perform in any order

split jerk
1x5 @65%
2x4 @75%
1x3 @80%
1x2 @85%
4x2 @90%+

emom 20
5 pull ups
7 wall balls
*for every round not completed within the minute, row 100m. Add your meters and then row for time.




Performance

pick your greatest mobility weakness and work on it for 20min
bench press
1x5 @40% of 5RM
1x5 @50%
1x5 @60%
for time
500m row
20 burpees over the erg
15 c2b pull ups
25 hspu
15 c2b pull ups
20 burpees over the erg

500m row

CrossFit Online Programm Tag 98

Open Participants





Fitness

3rnds not for time
20 double under
max reps strict dips
20 double under
max reps push ups
3min rest

amrap 10
5 pull ups
10 push ups
15 squats

1min rest

row 2k for time




Performance

3rnds not for time
20 double under
max reps strict dips
20 double under
max reps push ups
3min rest

emom 20
I. 4 squat clean 70/50
II. 4 muscle ups

*for every round not completed within the minute, row a 500m interval. Rest 1min between intervals.

CrossFit Online Programm Tag 98

Open Participants

rest




Fitness

front squat
1x5 @75% of 5RM
1x3 @85%
1x1+ @95% try to go for max reps with perfect form

emom 15
3 power clean
start @65% and go up in weight every 3rd minute

for time
10,9,8,...,3,2,1 reps
clean & jerk 60/40
toes to bar




Performance

3rnds not for time
40 double under
30 hollow rocks
10m handstand walk

deadlift
1x5 @40% of 5RM
1x5 @50%
1x5 @60%

amrap 7

burpees

CrossFit Online Programm Tag 97

Open Participants

rest

Fitness

rest


Performance

10min work on pistols

10min work on handstand

amrap 12
17 power snatch 40/20
8 toes to bar
14 power snatch 50/30
11 toes to bar
11 power snatch 60/40
14 toes to bar
8 power snatch 70/50
amrap toes to bar

* go through the workout as far as you can in 12min. If you complete the last set of power snatches, go on to do as many reps of toes to bar as possible in the remaining time.

CrossFit Online Programm Tag 96

Open Participants

rest

Fitness

3rnds not for time
1min plank hold
30sec side plank hold each side
10 toes to bar

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

amrap 7
5 push ups
10 box jumps

1min rest

amrap 7
5 pull ups
10 squats


Performance

not for time
50 strict c2b pull ups

push press
1x5 @40% of 5RM
1x5 @50%
1x5 @60%

for time
250m row
30 front squat 40/20
500m row
20 front squat 50/30
1000m row
10 front squat 60/40

CrossFit Online Programming Tag 93

Open Participants
rest
Fitness
3rnds not for time
du ladder
max reps strict pull ups
1min rest
split jerk
5x @60%
2x4 @70%
1x3 @80%
1x2 @85%
2x2 @90%
2x1 @95%+
row for max meters
10rnds
30sec row

3min rest
Performance
pick your greatest mobility weakness and work on it for 20min
bench press
1x5 @75% of 5RM
1x3 @85%
1x1+ @95% try to go for max reps with perfect form
3rft
400m run
21 ghd sit ups
12 l-sit pull ups