Dear Athletes,
The workout of the day will no longer be posted here. You can find it in the SugarWOD. If you are a CrossFit Kreis 9 member please get your access code from our FB group or via email from office@crossfitkreis9.ch.
https://www.sugarwod.com
A. Hang clean:
3-3-3-3-3
B. For time:
18-15-12
Burped box jump overs
Hang squat cleans 95/65 lbs
TC. 8 min.
Rest until 10 min. and then repeat the workout (TC for repeat 12 min.).
All levels Gymnastics
A. 10 min EMOM
5 pull-ups + 5 ring rows
B. 10 min freestanding handstand practice
C. 4 rounds of:
40s hollow hold
20s rest
40 handstand hold
20s rest
40s passive hang
20s rest
40s top of dip hold
20 rest
All levels Conditioning:
40 min EMOM:
1. min row/AB/Ski Erg
2. Burpees
3. alternate each time between KB Swing (24/16kg) and DU
4. rest
Advanced Class:
A. 10min EMOM
5 pull-ups + 5 ring rows
B. 30 rounds for time:
1 MU
3 Burpee Box jump
5 Meters handstand walk
C. 3 rounds:
40s hollow hold
20s rest
40s passive hold
20 rest
A. Back squat for load:
1. 1x 10
2. 1x 5
3. 1x 3
4. 1x 1
5. 1x 1
6. 1x 1
7. 1x 3
8. 1x 5
9. 1x 10
*** Start at about 50%. Sets 7, 8, and 9 have to be done with more weight than 1, 2 and 3. ***
B. AMRAP 10 min.:
5 DB Snatches right 50/30 lbs
5 DB OHS's right
5 DB Lunges right
5 DB Snatches left
5 DB OHS's left
5 DB Lunges left
"Eva"
5 Rounds for time:
800 m Run
30 KB swings 32/24 kg
30 Pull-ups
