Monthly Archives: April 2016

  A pistol practice B 2 rounds for time of 400 meter slam ball overhead carry (15kg/10kg) 40 dumbbell power cleans (20kg/12.5kg) C 2 rep max thruster

  A double under practice B for time 21-15-9 of deadlifts (80kg/60kg) wall balls (9kg/6kg) box jumps (61cm/51cm) C bench press, 5-4-3-2-1

  A AMRAP12’ 8 dumbbell snatches (20kg/12.5kg) 8 single arm dumbbell jerks (20kg/12.5kg) 8 toes to bar B back squat, 5-5-3-3-1-1 C rope climb practice

  A EMOTM7’ 12 kettlebell swings start with 8kg, increase weight every round until form breaks B Grace for time 30 clean and jerks (60kg/43kg) C for quality 4 rounds of 2 barbell turkish get ups each side (30kg/20kg) 2 rope climbs

CrossFit Olten – FHNW Metcon EMOTM7’ 12 kettlebell swings start with 8kg, increase weight every round until form breaks Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Metcon for quality 4 rounds of 2 barbell turkish get ups each side (30kg/20kg) 2…

  A squat snatch practice, sets of 3 B partner workout 5 rounds for time 10/7 calorie row 10 single arm kettlebell overhead lunges (24kg/16kg) 10 kettlebell swings (24kg/16kg) one person completes full round, other person holds plank position C weighted pull ups, 6×2

  A handstand walk practice B 4 rounds for quality of max rep push ups max rep strict chin ups 15 box jumps (76cm/61cm) 1 minute rest C 1 rep max squat clean and jerk

  A overhead squat practice, sets of 4 B 5 rounds for time of 5 squat snatches (42kg/30kg) 10 bar facing burpees over the bar 8 ring dips 10 toes to bar C barbell row, 5×8

CrossFit Olten – Fundamentals Back Squat (5 rep max) Front Squat (5 rep max) Overhead Squat (5 rep max) Clean and Jerk (1 rep max) Metcon (Time) 4 rounds for time of 10 calorie row 10 burpee box jump overs (51cm) 10 push ups

  A double under practice B 5 rounds for quality of 20 air squats 10 floor presses (50kg/34kg) 2 rope climbs 1 l-sit C squat clean, sets of 3