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So far CFZ - CFL Administrator has created 1149 blog entries.

Montag, 23. April 2018

A: Anderson Squat (Bottom up Front Squat) 8-8-8 Start every 2:30min B: "Double DT" 10 rounds of for time of: 12 Deadlift (light weight for DL) 9 Hang Power Cleans (same weight as for DL) 6 Push-Jerks (same weight as for DL) OLYMPIC WEIGHTLIFTING WOD A: Within 15min find your 1RM Split Jerk B: Every

23. April 2018|

Samstag, 21. April 2018

A: 8-8-8-8-8 BackSquats B: “Angie” 100 Pull ups 100 Push ups 100 Sit ups 100 Air Squats

21. April 2018|

Freitag, 20. April 2018

A: Clean and jerk: 1RM (Hang / full according to skill level) Time cap: 20 min B: „Fran“ 21-15-9 Thruster, 45/30 kg Pull ups Time cap: 10 min

20. April 2018|

Donnerstag, 19. April 2018

A: Bench Press 8-8-8-8 After every set do 15/10 Push ups B: 40 Dumbbell snatches 40 Toes to bar 30 Dumbbell snatches 30 Toes to bar 20 Dumbbell snatches 20 Toes to bar 10 Dumbbell snatches 10 Toes to bar OLYMPIC WEIGHT LIFTING WOD: A: Snatch Balance 4-4-4-4-4 B: Every 90sec for 15min do: 1

19. April 2018|

Mittwoch, 18. April 2018

A: EMOM for 8 Min. 1: 8 Dual kettlebell front squats @3131 2: 4 Strict toes to bar B: 4 Rounds: 1 min: Row (cals) 1 min: Kettlebell swings (russian) 1 min: Goblet lunges (alternating) 1 min: Farmers walk 1 min: Rest OLYMPIC WEIGHT LIFTING WOD: A: Snatch Balance 4-4-4-4-4 B: Every 90sec for 15min

18. April 2018|

Dienstag, 17. April 2018

“McGhee” 30 min AMRAP: 5 Deadlifts 13 Push ups 9 Box Jumps

17. April 2018|

Montag, 16. April 2018

A: Every 2 min for 12 min: 3 Hang squat clean + 1 Push press B: 10 Rounds (in teams of 2) 12/9 cal Row 5 Dumbbell manmakers

16. April 2018|

Samstag, 14. April 2018

A: Every 2min for 20min do: 1) 4 Squat Clean Thruster 2) 10 DB Row on Bench (10 each side) B: 30-20-10 reps for time of: DB Thrusters Toes-to-bars Men: 15kg DBs Women: 10kg DBs

14. April 2018|

Freitag, 13. April 2018

A: Deadlift 3-3-3-3-3-3 Between each set do: 6-10 Strict Pull-ups Start every 2:30min. B: EMOM in 15min of: 1) 15/12cal Row 2) 12 KB Taters, 24/16kg 3) 200m Run

13. April 2018|

Donnerstag, 12. April 2018

"Guts and Glory" 21-15-9 reps of: Burpee over Bar Thrusters, 45/30kg direct into: 15-12-9 reps of: Row for Calories Hang Squat Cleans 45/30kg direct into: 12-9-6 reps of: Lateral Burpees over Bar Overhead Squats, 45/30kg Time Cap: 23min. OLYMPIC WEIGHTLIFTING WOD A: Snatch Balance 4-4-4-4-4 Start every 2min. B: Every 90sec for 12min do: 3

12. April 2018|