Filip Trojovsky -CrossFit– TRAINING – 11.08.15 snatch morning + athletic 2

1. part in the CF Powerhouse Brno

 

A. 3 x hang snatch to power, half  squat and squat

up to 10 kg (30-80 kg)

 

B. heavy squat Isabel with 80 kg

me – fucking heavy 14:05

 

2. part in outside the athletic circuit

A.20 x 10 s work and 10 s rest

2 x jumping 13 stears cca. 40 cm

2 x HS walk

2 min. rest

 

B. 10 x 20 s work and 20 s rest

2 x burpees

2 x sprint 10 m front and back

2 min. rest

 

C. 3 x 200m to max with 30s rest

2 min. rest

 

D. 3 x 1 min. working  and 1 min. res

1 round: 2 pull ups + 4 push up

2 round: 3 pull ups + 4 push up

3 round: 4 pull ups + 4 push up

 

Gym WOD:

AMRAP 20 MIN.

2 c2b/ pull up

4 burpees

6 box jump

8 KTB swing 24/16 kg

10 front squat 40/20 kg

top score: Michal Sotolář 10 rounds+22 reps

 

Filip Trojovsky -CrossFit– TRAINING – 11.08.15 snatch morning + athletic

Filip Trojovsky -CrossFit– TRAINING – 11.08.15 snatch morning + athletic 1

 

 

 

 

 

 

 

 

 

 

 

 

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