18.02.2017

CrossFit TB Bern 901

Strength:

Bench Press 5×5

Chin Ups 3/3/3/3/3

Conditioning:

3 Runden auf Zeit von: a) 12 Alternating FR Reverse Lunges (50/35), b) 24 Dips, c) 36 Kettlebell Swings (24/16)

17.02.2017

CrossFit TB Bern 900

Weightlifting, Open Gym und Yoga Tune Up

16.02.2017

CrossFit Tb Bern 899

Skill:

The Kipping Movement

2x Max Effort Kipping Pull Ups

2x Max Effort Toes To Bar

Conditioning:

15 Minuten AMRAP von: a) 10 Pull Ups, b) 15 Push Ups, c) 20 Air Squats

15.02.2017

CrossFit TB Bern 898

Strength:

Back Squat (% 1 RM) 5x@78%, 1x@86%, 5x@78%, 1x@89%, 5x@78%, 1x@92%

Conditioning:

12 – 9 – 6 Reps auf Zeit von: a) Power Cleans (60/40), b) Burpees Over The Bar, 3 Minuten Pause, danach 9 – 6 – 3 Reps auf Zeit von: a) Power Cleans (70/50), b) Burpees Over The Bar