workout of the day

MONTAG 27/01/20
CROSSFIT
- METCON
  - 9min AMRAP:
  - 12 dumbbell snatch
  - 9 dumbbell thruster
  - 12m suitcase walking lunges
  - 9 burpees
  - 6min rest, then:
  - your score for time
BASIC
- PRESS SERIES
SONNTAG 26/01/20
CROSSFIT
- STRENGTH
  - alternating:
  - frontsquat 3×6
  - press 3×6
- METCON
  - 21-15-9
  - power clean & jerk
  - bar facing burpees
SAMSTAG 25/01/20
CROSSFIT
- METCON
  - 100m walking lunges
  - 50 burpees
  - 50 one arm kettlebell swings 24/16
  - 15 ring muscle ups
  - 50 kettlebell snatch 24/16
  - 50 push ups
  - 100 airsquats
BASIC
- BASIC CROSSFIT MOVEMENTS
  - Thrusters & Wall Balls
FREITAG 24/01/20
CROSSFIT
- GYMNASTIC STRENGTH
  - max unbroken dynamic pull ups
  - then, 3x 60%
- METCON
  - 12min EMOM:
  - min1: 12 unbroken dumbbell thruster
  - min2: 14/12 cal bike
  - min3: wall balls 9/6
  - min4: rest
OLY LEVEL 2
- clean + frontsquat + jerk
  - 10x 1+1+1
DONNERSTAG 23/01/20
CROSSFIT
- STRENGTH
  - alternating:
  - deadlift 3×6
  - floor press 3×6
- METCON
  - 4 rounds of:
  - 21 push ups
  - 9m handstand walk
BASIC
- SQUAT SERIES
MITTWOCH 22/01/20
CROSSFIT
- GYMNASTIC STRENGTH
  - 3 alternating sets of:
  - 5 hinge rows + 5 ring rows with 3sec hold on top
  - 5-4-3-2-1 ring dip + hold in support
- METCON
  - 8 rounds of:
  - 40 double unders
  - 8 pull ups
OLY LEVEL 1
- CLEAN
DIENSTAG 21/01/20
CROSSFIT
- OLY
  - snatch complex
  - 1 snatch
  - + 1 overhead squat
  - + 1 hang snatch
  - + 1 overhead squat
- METCON
  - 2 rounds of:
  - 2min max 10m shuttle runs
  - 2min max cal bike
  - 2min rest
BASIC
- PUSH PULL
MONTAG 20/01/20
CROSSFIT
- STRENGTH
  - alternating:
  - frontsquat 3×6
  - press 3×6
- METCON
  - 9min AMRAP:
  - kettlebell frontrack walking lunges
  - every 20m 20 kettlebell clean & jerks
BASIC
- KETTLEBELL BASICS
SONNTAG 19/01/20
CROSSFIT
- STRENGTH
  - turkish get up 3×2/side
- METCON
  - 10min AMRAP:
  - wall balls 9/6
  - EMOM 5 burpees
SAMSTAG 18/01/20
CROSSFIT
- GYMNASTIC STRENGTH
  - 12-9-6
  - strict chest to bar pull ups
  - strict handstand push ups
  - 9-6-3
  - ring rows, 3sec decent
  - ring dips, 3sec hold in support
- METCON
  - 12min EMOM:
  - min1: pistols
  - min2: farmers carry
  - min3: push press 20/15
BASIC
- DEADLIFT
FREITAG 17/01/20
CROSSFIT
- STRENGTH
  - alternating:
  - deadlift 3×8
  - floor press 3×8
- METCON
  - “Randy”
  - 75 power snatches 35/25
OLY LEVEL 2
- snatch
  - max for today
  - 85-90% 3×1
- hang power clean 5×2
DONNERSTAG 16/01/20
CROSSFIT
- STRENGTH
  - kroc row 3×10
- METCON
  - 100 double unders
  - 44 dumbbell push press 22,5/15
  - 100 double unders
  - 66 push ups
  - 100 double unders
  - 88 wall balls 9/6
BASIC
- PRESS SERIES