Oktober 2014

Willkommen im „Deadhang-Oktober“

24.10.2014
1. odd object get ups
2. 15/12/9/6/3 frontsquat/lateral burpees
23.10.2014
1.wow
2.crossFit Disco
10-1 powerclean(70/50)/strict pullups
22.10.2014
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2.
21.10.2014
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2.
20.10.2014
1. thruster heavy 5
2. GTD Q2 12min amrap 5hspu/10frontrackw-lunges/20du
19.10.2014
1. wow
2.
18.10.2014
 CrossFit ACE TEAM SERIES#1.
17.10.2014
1.
2.
16.10.2014

15.10.2014
14.20.2014
13.10.2014
1. backsquat heavy single
2. „fat helen“ 3 rounds:
run 400m/21 kb-swings (32/24)/12c2b-pullups
12.10.2014
1.wow
2.tea
11.10.2014
1.wow
2.“filthy ten“ 10rounds:
10boxjumps/10 kb-swings/10 weighted situps/10 db-snatches/10 burpees/10 pushups/10pullups
10.10.2014
1.push jerk
2.amrap10min:
1pushjerk 1/1 frontracklunge, 60m run, 2/2, 3/3,…
9.10.2014
1. hang clean/hang powerclean
2. 3rounds:
45sec L-sit, 30 deadlifts (60/40), 15 hr-pushups
8.10.2014
1.
2.
7.10.2014
1.
6.10.2014
1.
5.10.2014
1.
4.10.2014
1. 1RM powersnatch
2. 30-20-10
thruster (40/30) / c2b-pullups
3.10.2014
1.deadlift 5×10 (50/55/60/65/70%)
2.tabata
kb-thruster/hollow hold/stepups (frontrack-plate)
2.10.2014

1.work on a weakness
2. otm x 21
min1: 15wallballs
min2: 8 hangpower snatches
min3: 8 ttb
1.10.2014
1. power clean
2. 15-12-9-6-3
hang squat clean(60/40)/ situps/ leg raises