Νοέμβριος 2017

1 . e2mom 6 min, 1 set of max unbroken reps du / 80 singles2 . 15 min amrap,2 rope climbs8 kettlebell snatch each8 burpees jump over the box8 kettlebell push jerks each

1 . in 15 min find 1RM dead lift, if you are doing crossfit less than 4 months find 4RM(you must not lose your lumbar curve)2 . e2mom for 12 mino-6, 10 sdhp, 10 hspu,6-12 min, 10  thrusters, 10 dips

1 . every 1:303 rounds of 5 bar muscle upsthen 3 rounds of 15-20 butterfly pull upsthen 3 rounds of 8-10 strict pull ups2 . 8 min amrap32 du/64 singles,16 kettlebell swings,8 burpees 

1 . every 1:30, 4x4 reps back squat 80%2 . 7 min amrapdo this ladder2-4-6-8

1 . strict press, find 2rm in 8 min2 . TABATA  20sec work, 10 sec restexercise group A: hang power snatch / sdhp / hang power clean / thrustersexercise group B: hspu / ring muscle up / t2b / pull

1 . practice double unders 10 min, build a big number of unbroken reps2 . 15 min amrap8 burpee over the box jumps16 hand release push ups16 t2b8 kettlebell snatch each

1 . e2mom for 8 min,  3 dead lift (try to add some weight every 2 min)2 . e3mom for 12 min7 facing burpees over bar7 hang power clean5 m handstand walk / 7 hspu

1 . practice handstand walk for 10 min2 . in 20 minbuy in 250 du / 500 suthen amrap of20 dips30 kettlebell swings40 wall ball

1 . back squat, find 1 rm* in 20 min*find  5 rm if you are working out less than 3 months2 . for time 6 rounds of8 kettlebell press each5 weighted pull ups / 8 strict pull upstime cap 10

1 . emom 4 min, 2 strict press2 . team wod for time, 2 partnersa. 3 rounds of 50 du/100 su each, thenb. 3 rounds of 15 thrusters, 10 burpees over bar, thenc. 3 rounds of 10 hang  power snatch,