workout of the day

MONTAG 01/04/19
CROSSFIT
- SKILL
  - toes to bar
- METCON
  - 80 toes to bar
  - 80m dumbbell overhead walking lunges 22.5/15
BASIC
- PRESS SERIES
SONNTAG 31/03/19
CROSSFIT
- METCON
  - Nicole
  - 20min AMRAP:
  - 400m run
  - max pull ups
SAMSTAG 30/03/19
- CROSSFIT
  - STRENGTH
    
    5 sets of 20m weighted walking lunges
  - METCON
    
    3 rounds of:
    
    35 double unders
    
    12 push press 50/35
- BASIC
  - BASIC CROSSFIT MOVEMENTS
FREITAG 29/03/19
CROSSFIT
- STRENGTH
  - deadlift 5×6
- METCON
  - 12min EMOM:
  - min1: burpee box jump overs
  - min2: dumbbell snatch 22.5/15
SKILL
- SNATCH
  - METCON
    
    800m run
    
    20 power snatch
  - 40 overheadsquats
    
    800m run
DONNERSTAG 28/03/19
CROSSFIT
- STRENGTH
  - overheadsquat 3,3,3,3,3
- METCON
  - 8min AMRAP:
  - 2-4-6-8-10-…
  - push ups
  - 20 double unders between each round
BASIC
- SQUAT SERIES
MITTWOCH 27/03/19
CROSSFIT
- METCON
  - 2 sets of:
  - 4min AMRAP:
  - 12 double dumbbell thruster 22.5/15
  - 12 pull ups
  - 4min rest
  - 4min AMRAP:
  - 12 hang power cleans 60/43
  - 6 over the bar burpees
SKILL
- PUSH JERK
  - METCON
    
    21-15-9
    
    push jerk
    
    over the bar burpees
DIENSTAG 26/03/19
CROSSFIT
- STRENGTH
  - alternating:
  - floorpress 3×8
  - kroc row 3×8-12
- METCON
  - 100 airsquats
  - 200m run
  - 50 kettlebell swings 28/20
  - 400m run
MONTAG 25/03/19
CROSSFIT
- METCON
  - 24min EMOM:
  - min1: cal row
  - min2: double kettlebell thruster
  - min3: pull ups
  - min4: cal bike
  - min5: double dumbbell box step ups
  - min6: push ups
BASIC
- PULL UP
SONNTAG 24/03/19
CROSSFIT
- STRENGTH
  - paused frontsquats 3×8
  - @3310
- METCON
  - 15min AMRAP:
  - 20 kettlebell swings 28/20
  - 100m run
  - 10 kettlebell clean & jerks 28/20
  - 10 strict pull ups
  - 100m run
SAMSTAG 23/03/19
CROSSFIT
- METCON
  - 3 rounds of:
  - 400m run with medball 9/6
  - 20 pull ups
  - 20 wall balls 9/6
  - 20 step ups with medball 9/6
BASIC
- KETTLEBELL BASICS
FREITAG 22/03/19
CROSSFIT
- OLY
  - 12min EMOM:
  - 1 power clean
  - 1 hang power clean
  - 1 hang clean
  - 1 frontsquat
- METCON
  - 4min AMRAP:
  - 1 wall walk
  - 1 push up
SKILL
- CLEAN
  - METCON
    
    15min EMOM:
    
    min1: 16/12 cal row
    
    min2: 12 hang power cleans
    
    min3: 12 push ups
DONNERSTAG 21/03/19
CROSSFIT
- METCON
  - 6 rounds of:
  - 16 dumbbell shoulder to overhead 22.5/15
  - 5 toes to bar
- STRENGTH
  - alternating
  - strict ring dip 5x 6-8
  - strict pull up 5x 10
BASIC
- DEADLIFT