workout of the day

DONNERSTAG 24/01/19
CROSSFIT
- METCON
  - 25 box jump overs
  - 75 double unders
  - 25 dumbbell snatch 22.5/15
  - 75 double unders
  - 25 chest to bar pull ups
  - 75 double unders
BASIC
- DEADLIFT
MITTWOCH 23/01/19
CROSSFIT
- STRENGTH
  - shoulder press 3x 4-5
  - pull up 3×3
- METCON
  - 10min EMOM:
  - min1: double kettlebell clean & jerks
  - min2: wall balls 9/6
SKILL
- TOES TO BAR
  - METCON
    
    4 rounds of:
    
    8 double dumbbell push press
    
    8 double dumbbell frontsquats
    
    8 toes to bar
DIENSTAG 22/01/19
CROSSFIT
- STRENGTH
  - backsquat 3x 4-5
- METCON
  - 8min AMRAP:
  - 10 hang power cleans 43/30
  - 8 overhead reverse lunges 43/30
MONTAG 21/01/19
CROSSFIT
- OLY
  - snatch complex
  - 1 snatch + 1 hang snatch + 2 overhead squats
- METCON
  - 8min AMRAP:
  - thruster 50/35
  - each time you break perform 5 over the bar burpees
BASIC
- PRESS SERIES
SONNTAG 20/01/19
CROSSFIT
- STRENGTH
  - floorpress deload
- METCON
  - 6 rounds of:
  - 24 double unders
  - 6 snatch 50/35
SAMSTAG 19/01/19
CROSSFIT
- STRENGTH
  - deadlift deload
- METCON
  - in teams of 2
  - 3 rounds of:
  - 40 wall balls 9/6
  - 30 pull ups
BASIC
- BASIC CROSSFIT MOVEMENTS
FREITAG 18/01/19
CROSSFIT
- METCON
  - 20min EMOM
  - min1: max cal row/bike
  - min2: 12 weighted step ups 22.5/15
  - min3: max double unders
  - min4: 12 double dumbbell push press 22.5/15
SKILL
- PUSH JERK
  - METCON
  - “DT”
    
    5 rounds of:
    
    12 deadlift
    
    9 hang power cleans
    
    6 push jerks
    
    70/50
DONNERSTAG 17/01/19
CROSSFIT
- STRENGTH
  - press deload
- METCON
  - 10min AMRAP:
  - 35 over the bar burpees
  - 25 overhead squats 50/35
BASIC
- SQUAT
MITTWOCH 16/01/19
CROSSFIT
- STRENGTH
  - backsquat deload
- METCON
  - 21-15-9
  - push press 50/35
  - toes to bar
SKILL
- CLEAN
  - METCON
    
    9min EMOM:
    
    1 power clean
    
    1 hang power clean
    
    1 clean
    
    1 frontsquat
DIENSTAG 15/01/19
CROSSFIT
- METCON
  - 9min total
  - buy in:
  - 120 double unders
  - 40 thruster 43/30
  - then, in the remaining time
  - AMRAP:
  - 12 power clean & jerk 43/30
  - 12 pistols
MONTAG 14/01/19
CROSSFIT
- STRENGTH
  - floorpress 3x 5-6
  - bent over row 3x 8-10
- METCON
  - 6min AMRAP:
  - 12 dumbbell hang muscle clean + press 22.5/15
  - 8m suitcase walking lunges 22.5/15
BASIC
- PULL UP
SONNTAG 13/01/19
CROSSFIT
- STRENGTH
  - deadlift 3x 5-6
- METCON
  - 5 rounds of:
  - 12 push ups
  - 8m handstand walk
  - 6 strict pull ups