März 2019 (Page 2)

18-03-2019 Weekly Special: Jumps Gymnastics Weekly Special: Jumps (Max reps) Jumps Metcon (Time) Devils Black Jack For Time 20 One Arm Devils Press , 1 Sit up 19 One Arm Devils Press , 2 Sit ups 18 One Arm Devils Press , 3 Sit ups ….. continue till 1 One Arm DP , 20 Sit ups TC: 20 Min Metcon

Open Workout 19.4 Metcon CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period Metcon CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 65lb/45lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 chin-over-bar pull-ups 12 bar-facing burpees (may step over bar) Time cap: 12 minutes, including 3-minute rest period

15-03-2019 Weekly Special: Squatsnatch Weightlifting Squat Snatch (Weight) Metcon Metcon (Time) Team of 2 For Time Buy in 30 Burpees 60 KB Clusters (one arm) 24/16 Kg 100 Box jumps Buy out 30 Burpees

14-03-2019 Weekly Special: Squatsnatch Weightlifting Squat Snatch (Weight) Metcon Metcon (Time) Irvine For Time 400m Run/ 450 Row 23 Push ups 53 Goblet Squats 24/16 Kg 400m Run/ 450m Row 23 Push ups 53 KB Swings 400m Run/ 450m Row

13-03-2019 Weekly Special: Squatsnatch Weightlifting Weekly Special (Weight) Squatsnatch Metcon Metcon (Time) Team of 2 2 Rounds for Time 100 DU/ 300 SU 20 Overhead Squats 52/35 Kg 100 DU/ 300 SU 20 C2B Pull ups/ Jumping C2B 100 DU/ 300 SU 20 DB Snatches 22,5/15 Kg 100 DU/ 300 SU 20 Pull ups/ Jumping C2B TC: 20 Min

12-03-2019 Weekly Special: Squatsnatch Weightlifting Weekly Special (Weight) Squatsnatch Metcon Metcon (Time) Dumbbell DT (one DB) 5 Rounds for Time 12 DB Deadlifts 9 DB Hang Powercleans 6 DB Jerks RX: 22,5/15 Kg SC: 15/10 Kg

11-03-2019 Weekly Special: Squatsnatch Weightlifting Weekly Special (Weight) Squatsnatch Metcon Metcon (Time) Reverse Fran 9-15-21 Thruster Pull ups Rx: 45/30 Kg

08-03-2019 Weekly Spezial: Core Core WOD description Core Metcon Metcon (AMRAP – Reps) WOD 4 Rounds AMRAP1: Burpees Over the Bar AMRAP1: Snatches AMRAP1: Boxjump Overs RX: 35/25 Kg

07-03-2019 Weekly Spezial: Core Core Metcon Metcon (Time) WOD A) 3 Rounds 400m Run 30 DU 8 Front Squats RX: 52/35 Kg B) Max. Burpee Pull ups Remaining Time TC: 12 Min

06-03-2019 Weekly Spezial: Core Core Metcon Metcon (AMRAP – Reps) AMRAP 9 3-6-9-12-15-…… Clean&Jerk C2B Pull ups RX: 52/35 Kg