CROSSFIT 90 – 24/08/2019

A. Warmup: bis 09:50 Uhr
2 Rounds:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar

3 rounds:
6 Deck Squats
6 Kettlebell Windmills (each side)
6 Single Leg Hip Thrusts (each leg)
6 Alternating Cossack Squats (total)
finishing every round with 20 hollow rocks

B. Weightlifting: bis 10:10 Uhr
Every 2 minutes, for 12 minutes (6 sets) of:
Power Clean + Hang Squat Clean + High Hang Squat Clean + Jerk

*Sets 1-2 – 55-60% of 1-RM Clean & Jerk
*Sets 3-4 – 65-70%
*Sets 5-6 – 70-75%

C. Conditioning: bis 10:35 Uhr
Time Cap 20 Min
4 Rounds For Time:
60 Double Unders
30/24 Calorie Row
3 Power Cleans (70/50)
3 Hang Squat Cleans
3 Squat Cleans

D. Tabata Conditioning: bis 10:55 Uhr
6 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Chest to Bar Pull-ups
Ski Ergo
Strict Handstand Push-ups
DB Bent Over Row (switch Side every Round)

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