22. – 23. november 2013

A) STRENGTH

  • Weighted Pull Ups
  • 3,3,2,2,1,1,1,1

B) THE NINE

  • 3 rounds for Time
  • 9 Air Squats
  • 9 Front Squats (50/35kg)
  • 9 O/H Squats
  • 9 Shoulder Press
  • 9 Push Press
  • 9 Push Jerk
  • 9 Deadlift
  • 9 Sumo deadlift High Pull
  • 9 Med Ball Cleans

C) CORE

  • 3 Minute L-Sit

 

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Dec
19
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2018
12:00 CrossFit
CrossFit
Dec 19 @ 12:00 – 13:00
A) STRENGTH Weighted Pull Ups 3,3,2,2,1,1,1,1 B) THE NINE 3 rounds for Time 9 Air Squats 9 Front Squats (50/35kg) 9 O/H Squats 9 Shoulder Press 9 Push Press 9 Push Jerk 9 Deadlift 9[...]
16:30 CrossFit
CrossFit
Dec 19 @ 16:30 – 17:30
A) STRENGTH Weighted Pull Ups 3,3,2,2,1,1,1,1 B) THE NINE 3 rounds for Time 9 Air Squats 9 Front Squats (50/35kg) 9 O/H Squats 9 Shoulder Press 9 Push Press 9 Push Jerk 9 Deadlift 9[...]
17:30 CrossFit
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Dec 19 @ 17:30 – 18:30
A) STRENGTH Weighted Pull Ups 3,3,2,2,1,1,1,1 B) THE NINE 3 rounds for Time 9 Air Squats 9 Front Squats (50/35kg) 9 O/H Squats 9 Shoulder Press 9 Push Press 9 Push Jerk 9 Deadlift 9[...]
18:30 CrossFit
CrossFit
Dec 19 @ 18:30 – 19:30
A) STRENGTH Weighted Pull Ups 3,3,2,2,1,1,1,1 B) THE NINE 3 rounds for Time 9 Air Squats 9 Front Squats (50/35kg) 9 O/H Squats 9 Shoulder Press 9 Push Press 9 Push Jerk 9 Deadlift 9[...]
19:30 Basic
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Dec 19 @ 19:30 – 20:30
A) STRENGTH Weighted Pull Ups 3,3,2,2,1,1,1,1 B) THE NINE 3 rounds for Time 9 Air Squats 9 Front Squats (50/35kg) 9 O/H Squats 9 Shoulder Press 9 Push Press 9 Push Jerk 9 Deadlift 9[...]

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