workout of the day

MITTWOCH 24/07/19
CROSSFIT
- SKILL
  - double kettlebell jerk
- METCON
  - in teams of 2:
  - 160 double unders
  - 160 pull ups
  - 160 double unders
OLY LEVEL 1
- SNATCH
DIENSTAG 23/07/19
CROSSFIT
- STRENGTHCON
  - 15min EMOM:
  - 7 thruster
  - increase weight every 3min
- GYMNASTIC
  - 3 rounds of:
  - 1min slow-mo ring rows
  - 30sec hollow hold
  - 30sec ring support hold
MONTAG 22/07/19
CROSSFIT
- METCON
  - in teams of 3
  - 35min AMRAP:
  - 60cal row
  - 400m run
  - 60 box jump overs
  - 48m dumbbell overhead walking lunges 22.5/15
BASIC
- KETTLEBELL BASICS
SONNTAG 21/07/19
CROSSFIT
- STRENGTH
  - romanian deadlift 3×12
- METCON
  - 20min EMOM:
  - min1: max cal row
  - min2: alternating 30sec hollow hold and plank
SAMSTAG 20/07/19
CROSSFIT
- OLY
  - 7min EMOM:
  - 3 power snatch + 3 overhead squats
  - 7min EMOM:
  - 3 squat snatch
- METCON
  - 7 rounds of:
  - 7 hang power cleans 50/35
  - 7 push jerks 50/35
  - 7 over the bar burpees
BASIC
- DEADLIFT
FREITAG 19/07/19
CROSSFIT
- STRENGTH
  - 3sec paused frontsquat 5×2
- METCON
  - 21 strict handstand push ups
  - 560m run
  - 15 strict handstand push ups
  - 560m run
  - 9 strict handstand push ups
  - 560m run
OLY LEVEL 2
- snatch 2,2,2,2,2
- jerk sets of 3
DONNERSTAG 18/07/19
CROSSFIT
- SKILL
  - kettlebell snatch
- METCON
  - 15min EMOM:
  - min1: cal row 12/9
  - min2: 15 overhead squats 43/30
  - min3: 15 toes to bar
BASIC
- PRESS SERIES
MITTWOCH 17/07/19
CROSSFIT
- STRENGTH
  - floor press 3×8
- METCON
  - 7min AMRAP:
  - burpees
  - EMOM 4 strict pull ups
OLY LEVEL 1
- CLEAN
DIENSTAG 16/07/19
CROSSFIT
- GYMNASTIC
  - handstand walk
- METCON
  - 10 rounds of:
  - 30sec wall balls 9/6
  - 30sec rest
MONTAG 15/07/19
CROSSFIT
- METCON
  - 3min max box jumps
  - 1min rest
  - 3min max deadlifts 50/35
  - 1min rest
  - 3min max double unders
  - 1min rest
  - 3min max burpees
BASIC
- BASIC CROSSFIT MOVEMENTS
SONNTAG 14/07/19
CROSSFIT
- OLY
  - hang cleans 8×3
- METCON
  - 3 rounds of:
  - 21 kettlebell clean & jerks 28/20
  - 7 bar muscle ups
SAMSTAG 13/07/19
CROSSFIT
- STRENGTH
  - backsquat 4×3
- METCON
  - 12min EMOM:
  - min1: 10-20m handstand walk
  - min2: 10-20 cal row/bike
  - min3: 3-6 strict toes to bar
  - min4: 100m run
BASIC
- SQUAT SERIES