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September 13th

13 september 2017

medball warm up

WOD

AMRAP 15
15 burpee over sandbag
30m sandbag walk 50/40kg

Accessory work: strict ring dips 4 x 6 reps (2110)

FUNDAMENTALS
Let's talk about: Your only competition is you

Skill: burpee over sandbag, sandbag walk

AMRAP 11
10 burpee over sandbag
20m sandbag walk 30/20kg

cool down: hang

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12th Sept

12 september 2017

gymnastics warm up

WOD
Skill: handstand walk

4 rounds
35 double unders
10m handstand walk
5 cleans 90/60kg

FUNDAMENTALS
Let's talk about: CrossFit competitions

Skill: double unders, walk around the box, medball cleans

4 rounds
25 double unders (attempts)
2 walk around the box
15 medball cleans

cool down: run

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11-O9-17

11 september 2017

functional warm up

WOD

4 rounds
20 cal row
30 thrusters
REST 2:00

Accessory work: backwards lunges 4 x 12 alternating

FUNDAMENTALS
Let's talk about: Hydration

Skill: rowing, thrusters

5 rounds
15 cal row
20 thrusters 30/20kg

cool down: skill

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1O-O9-2O17

10 september 2017

gymnastics warm up

WOD
AMRAP 20
20 push ups
40 walking lunges
10 handstand push ups
30 airsquats


FUNDAMENTALS
Let's talk about: CrossFit in daily life

Skill: push ups, walking lunges, box handstand push ups, airsquats

AMRAP 14
10 push ups
20 walking lunges
10 box handstand push ups
20 airsquats

cool down: mobility

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09-O9

9 september 2017

kettlebell warm up

WOD

10 KB swings 24/20kg
12 front squats 70/50kg
20 KB swings
9 front squats
30 KB swings
6 front squats
40 KB swings

cool down: rowing

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