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

CrossFit Online Programm Tag 115

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

for time
10 thruster 40/30
30 push ups
10 thruster
40 squats
10 thruster
50 sit ups
10 thruster
60 double under




Performance

3rnds not for time
10 Y
10 T
10 W

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

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

3rft
2 rope climbs
4 hang clean 80/50

12 pistols

CrossFit Online Programm Tag 114

Fitness

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

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

emom 14
3 power snatch + overhead squat
*increase weight every 2nd round

back squat
1x5 @40% of 5RM
1x5 @50%
1x5 @60%

for time
15-11-7-3
overhead squat 40/20
swings




Performance

5rnds not for time
5 burpee box over
20 hollow rocks
5 strict c2b pull ups

10min handstand work

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

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

for time
1k row
20 swings 32/24
30 goblet squats 32/24
20 swings 32/24

1k row

CrossFit Online Programm Tag 112

Fitness

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

run 5k




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

run 5k

CrossFit Online Programm Tag 111

Fitness

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

10,9,8,...,3,2,1 reps for time
bench press @75% bodyweight
strict pull ups




Performance

3rnds not for time
3-5 muscle ups
4-8 sot press
20 double under

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

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

for distance
20sec prowler push 80/50

1min rest