Οκτώβριος 2019

For time200 du50 db snatch50 burpees50 s2o100 swingsScaled workout200 su40 db snatch40 burpees40 s2o75 swings 

1 . emom 10 min1st min 4 bar muscle ups2nd min 8 hspu2 .  8 min amrap8 pull ups8 thrusters

1 . e2mom x 4, 1 power snatch- 1 hang squat snatch- 1 ohs2 . in 12 min build a heavy clean and jerk3a . e2mom x 4,3 front squat3b . e1,5mom x 4,4 snatch grip back head press4 .

1 . e2mom x 5,5 front squats - 8 db push press2 . for time21 - 15 - 9wall ball - t2b - kb swings

run 5 km for time

1 . 8 min amrap10 alternative db snatches6 jumps over the box2 . e4mom x 4,10 front rack walking lunges with 2 kettlebells10 alternative jumping lunges10 upright rowmax rep deficit push ups 

5 rounds for time of400 m run3 legless rope climbs10 hang power cleanscale options4 rounds for time of400 m run3 rope climbs or 3 rope walks10 hang power clean 

1 . in front of the clock 15 min1st min 8 weighted pull ups2nd min 8 weighted dips3rd min 12 alternative pistol squats4th min rest2 . emom 8 min10 wall ball8 pull ups

1 . 12 min to build a heavy snatch2a . e2mom x 5, (moderate)1 clean - 1 hang power clean - 1 split jerk2b . e2mom x , (moderate)1 clean - 3 front squats3a . e2mom x 48 dead lift4

crossfit open 20.220 min amrap4 db thrusters6 t2b24 duhttps://www.youtube.com/watch?v=cAu5ihUIX_0