Tribe Talk #13
In dieser Episode: Vanessa Rusche
29.03.2021
Workout des Tages For total time:15 front squats30 toes-to-bars15 thrustersRest 1 min.15 front squats30 chest-to-bar pull-ups15 thrustersRest 1 min.15 front squats30 bar muscle-ups15 thrustersTime cap: 15 min.21.4 begins immediately upon completing or reaching the time cap for 21.3.♀ 65 lb. (29kg)♂ 95 lb.(43kg)Movement Standards:https://s3.amazonaws.com/crossfitpubliccontent/2-21-3-Scorecards-RxdScaledMasters-sjnhey653bdge523da.pdf Complete the following complex for max load:1 deadlift1 clean1 hang clean1
26.03.2021
AMRAP 16 Minuten6 Feet Elevated Push Ups10 SA Bent Over Row L8 Seated Shoulder Press L8 Seated Shoulder Press R10 SA Bent Over Row R6 Goblet Box Squats
24.03.2021
E2MOM16Snatch Complex5 Snatch Pull4 Muscle Snatch3 Power Snatch2 Snatch Balance1 OHSoptional:1 Squat Snatch alle 2 Minuten für 16min, also 8 Runden
23.03.2021
AMRAP 12 Minuten20 Side Bend L40s Farmers Carry Hold L20s Hollow Hold20 Side Bend R40s Farmers Carry Hold R20s Arch Hold
22.03.2021
Repeat of 17.1For time:10 dumbbell snatches15 burpee box jump-overs20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee box jump-overs50 dumbbell snatches15 burpee box jump-oversTC 20min♀ 35-lb. (15kg) dumbbell, 20-in. box (-ish)♂ 50-lb. (22,5kg) dumbbell, 24-in. box(-ish)Movement Standards:https://s3.amazonaws.com/crossfitpubliccontent/2-RxScaledMast-21-2Open-j873hywgab1dgew9.pdf CrossFit Open 21.2 Scaled (Time) Repeat of 17.1For time:10 dumbbell snatches15 burpee box jump-overs20
20.03.2021
AMRAP 16 Minuten20 KB Deadlifts15 KB Swings10 (Goblet) Curtsy Squats5 KB Side Swings /Side