Lockdown Training - KW#21-17

Warmup (10 Minuten)

3 Rounds
260m Row
13 Push Ups

Part A (25 Minuten)

Every 1:30 - alternierend - 9 Sets pro Übung

1. 5 Weighted Pullups
2. 5 Bench Press
   

Part  B (35 Minuten)

For Time:
10-20-30-40-50
Cal Row
15-15-15-15-15
Burpee Box Jump Overs 24"/20"

Accessory (10 Minuten)

2-4 Rounds
10-15 Lateral Raises
15-20 Biceps Curls
15-20 Triceps Extensions

Warmup (15 Minuten)

1:00 Easy Bike
10 Kettlebell Swings 
10 Kettlebell Goblet Squats
5+5 One Arm Kettlebell Push Press (pro Arm)

1:00 Moderate Bike
10 Kettlebell Tater
5+5 One Arm Kettlebell Shoulder Press
 

1:00 Moderate+ Bike
8+8 Kettlebell Juggle Clean + Press

Part A (20 Minuten)

Every 1:15 - 15 Sets
4 Touch and Go Power Cleans
4 Push Jerk

Part B (20 Minuten)

EMOM16 - alternierend - 8 Sätze pro Übung
1. 4 Deadlifts (Dead Stop)
2. 8 strict Handstand Pushups

Accessory 1 (20 Minuten)

5 Rounds – Flow 
20 (10+10) Front Foot elevated Split Squats
15 Push Ups
10 Ring Rows (Feet elevated)
Rest 1:30

Warmup (10 Minuten)

3 Sets:
5 Behind the Neck Press 
5 Tempo Overhead Squats (32X0)

3 Sets:
3 Snatch Grip Push Press
3 Snatch Balance

EMOM20
1 Hang Power Snatch
1 Hang Squat Snatch

Part  B (20 Minuten)

In 15min:
Work up to a heavy Single Front Squat

MetCon (20 Minuten)

CrossFit Games Open 15.5
For Time:
27-21-15-9
Calorie Row
Thrusters 42.5kg/30kg

Warmup (10 Minuten)

Runde 1:
1:00 Echo Bike
16 Lunges
8 Burpees
 

Runde 2:
1:00 Echo Bike
20 Air Squats
10 Push Ups

Runde 3:
1:00 Echo Bike
20 Kettlebell Swings
10 Goblet Squats
 

Part A (30 Minuten)

Every 1:30 - Alternierend - 8 Sets pro Übung

1. 8 Back Squats
2. 8 Push Press

Part B (20 Minuten)
5 Rounds - for Quality
8 (weighted) Dips
12 Dumbbell Row
16 alternating  Single Leg V-Ups
 

Accessory 1 (10 Minuten)

2-3 Rounds
10-12 Ring Face Pulls
12-15 Crush Grip Dumbbell Bench Press