total _training

Wod 10’ EMOM A - 5 hang squat snatch B - 10/15 box jump 5’ rest 10’ EMOM A - 8/10 burpees B - 10/15 T2B

Wod 21-18-15-12-9-6-3 wall  ball ASK burpees

Time cap: 14 minutes

Team of two 100 air squat synchro 80 push up hand release synchro 60 C2B 40 BB hang clean & press (50/35kg) 20 wall climb 40 BB hang clean & press (50/35kg) 60 C2B 80 push up hand release synchro 100 air squat synchro

Wod 5 squat snatch 10 T2B 15’ AMRAP

Wod 18.2 open 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men use 50-lb. dumbbells Women use 35-lb. dumbbells Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 and 18.2a

Wod 3’ AMRAP 12 deadlift 6 hang power clean 3 push & jerk 3’ rest 4 RFT

Wod 10 alternate DB step up 10 ring dip 100 DU 5 RFT

Team of two A - 16’ AMRAP 30 power clean 20 push & jerk 10 clean & jerk 4’ rest B - 16’ AMRAP - 1’ ON 1’ OFF 10 front squat 10 T2B 4’ rest C - 16’ AMRAP 20 synchro alternate lunge 20 synchro push up 20 synchro sit up

Wod 5 squat  snatch 5 MU/10 C2B 25 Push up hand release 5 RFT

Wod 5 front squat 10 handstand push up 15 T2B 15’ AMRAP

Totaltraining 06-02-18

Wod - 18.0 21-15-9 DB snatch Burpees OTD

Wod 25-20-15-10-5 ASK BJ over T2B

Wod 14.2 open Every 3 minutes for as long as possible: From 0-3 minutes: 2 rounds of 10 overhead squats and 10 chest-to-bar- pull-ups From 3-6 minutes: 2 rounds of 12 overhead squats and 12 chest-to-bar- pull-ups From 6-9 minutes: 2 rounds of 14 overhead squats and 14 chest-to-bar- pull-ups From 9-12 minutes: 2 rounds of 16 overhead squats and 16 chest-to-bar- pull-ups

TOTAL_TRAINING 09/'18 - 23/01/18 Skill Kipping Ring/bar muscle up Strength Deadlift 3x5 - 3x3 Wod 6 power clean 12 wall ball 18 sit up with plate 6 RFT PHOTO BY @crossfit-girls

Wod 10>1 power snatch 20>2 T2B 30>3 goblet squat