CrossFit Zug will be competing this year again @ Battle of Lucerne 2018! We will have 4 Teams onsite: RX: ZULU - Hakuna Masquata: Jessica Morant + Marco Steiner ZULU - Oldies: Tina Tursic + Stefan Müller Scaled: Bikini Bottom: Carmen Wyss + Geri Kransteiner Johannsdottir & Wernersson: Tamara Deix + Michael Zwyssig It would
A1: 6-6-4-4 Shoulder Press @3112 A2: 8-8-8-8 Prone DB Rows @2121 Alternate A+B. Rest 60sec. Between exercises. B: 3 rounds for time of: 10 DB Power Snatches, left arm 10 Single-Arm DB Overhead Squats, left arm 10 Strict Pull-ups (Scale up: L-Pull-ups) 10 DB Power Snatches, right arm 10 Single-Arm DB Overhead Squats, right arm
A1: 5-5-5-5-5 1+1/4 Front Squats A2: 8-8-8-8-8 Weighted Hip Extensions Alternate A+B. Rest 60sec. Between exercises. B: In Teams of 2, AMRAP in 15min of: 6-12-18-24-30-36… reps of: KB Swings 24/16 Kg Back Squats @ moderate load HR-Push-ups
A: Work 10 Min. On your Kipping Pull up If your advanced do: Max Kipping Pull ups unbroken then 4 sets of: Kipping pull ups @50% of A B: In teams of two 30 Min AMRAP 100 Medball Cleans 20/14 100 Medball Situps 20/14 100 Wall Balls 20/14 100 Burpees
A: 3 x 10 BB Roll outs B: 4 Sets (4min on / 1 min off) 1 und 3 Set 12 Thrusters 12 cal Row 12 Thrusters Remaining time: AMRAP Row (cal) 2 und 4 Set 12 Toes to bar 20 Double unders 12 Toes to bar Remaining time: AMRAP Double unders
In Teams of 2 for time of: Buy-in: 2000m Row Then: 5 rounds of: 20 Pull-ups 20 Box Jumps 20 Wallballs 20 Push-ups Buy-out: Run 800m (together) OLYMPIC LIFTING WOD: A: Clean Pull-under 3-3-3-3 B: 10min to establish a heavy Split Jerk C: EMOM for 10min of: 1) 3 (Squat) Cleans 2) 3 Push-Jerk Same
A: 10min to work up to a heavy tripple of Hang Power Clean B: Tabata deadlift Tabata hang power clean Tabata front squat Tabata push press Rest one minute between exercises. STRENGTH WOD: A: Axle Bar Deadlift 10-10-10 After Every set try 10 unbroken Pull ups B: 4 Rounds for Quality: 10 GHD Sit-ups 1
A: 10min to work up to a heavy tripple of Hang Power Snatch B: 21-15-9 reps for time of: Bar-facing-burpees Overhead Squats, Moderate Chest-to-bar pull-ups
Gunny For time: 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.
A: KB Rack Reverse Drop Lunge (from a 20kg plate) 8/8 - 8/8 - 8/8 - 8/8 Start every 3min. B: AMRAP in 12min of: Start every 2min (incl. 00:00) with 5 Burpees Then: 6 KB Goblet Squats 6 American KB Swings 6 KB Push-ups Note: move on where you finished before the burpees.