Skill:
Kipping/Butterfly Pull Up
Workout
3 Rounds for Time
25 Pull Ups
50 Push Ups
100 Double Unders
Option 1:
3 Rounds for Time
20 Jumping Pull Ups
40 Push Ups gegen Kiste
80 Penguin Jumps
Option 2:
3 Rounds for Time
20 Pull Ups
40 Push Ups
80 Double Unders
Option 3:
3 Rounds for Time
25 Pull Ups/Chest to Bar Pull Ups
50 Push Ups
100 Double Unders
CrossFit Open 19.1
AMRAP 15
19 wall balls 20/14lbs
19 cal row
In Teams of two
You go, I go
16 Rounds for time
Cal Ski/Echo Bike
Dumbbell Box Step Overs
Option 1:
You go, I go
16 Rounds for time
10/8 Cal Ski/Echo Bike
8 Dumbbell Box Step Overs 7,5/5kg
Option 2:
You go, I go
16 Rounds for time
12/9 Cal Ski/Echo Bike
8 Dumbbell Box Step Overs 15/10kg
Option 3:
You go, I go
16 Rounds for time
15/12 Cal Ski/Echo Bike
8 Dumbbell Box Step Overs 22.5/15kg
Körperpflege
3 Runden
10-12 Roll Ups
Workout:
every 4 min x 6 (24 min)
15 Bar Facing Burpees
5 Squat Cleans
15 Bar Facing Burpees
3 Squat Snatches
Wählt ein Gesamtvolumen, was ihr gut absolvieren könnt. Wenn ihr die Open Workouts absolvieren wollt, nehmt lieber ein niedriges Volumen und wenig Gewicht und konzentriert euch auf die Technik
Option 1:
every 4 min x 6 (24 min)
12 Bar Facing Burpees
4 Squat Cleans 35/25kg
12 Bar Facing Burpees
2 Squat Snatches 35/25kg
Option 2:
every 4 min x 6 (24 min)
15 Bar Facing Burpees
5 Squat Cleans 60/40kg
15 Bar Facing Burpees
3 Squat Snatches 60/40kg
Option 3:
every 4 min x 6 (24 min)
15 Bar Facing Burpees
5 Squat Cleans 70/47.5kg
15 Bar Facing Burpees
3 Squat Snatches 70/47.5kg
CrossFit Open Workout 22.2 - RX'd
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
102kg barbell/70kg
Time cap: 10 minutes
CrossFit Open Workout 22.2 - Scaled
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
62.2kg barbell/42.5kg
Time cap: 10 minutes
CrossFit Open Workout 22.2 - Almost there, not quite there yet-Option
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
80kg barbell/55kg
Time cap: 10 minutes
CrossFit Open Workout 22.2
to be announced