Dear Members

We had so many new PRs and such good results during the CrossFit Opens 2015! Wow! As coaches, this makes us really proud.
Therefore, we feel this a good time now to test your work capacities for the whole of next week @ CrossFit Zug / Luzern. We will be offering only Benchmarks WODs (e.g. Fran, Karen…) this week, and will repeat this week’s WODs every quarter year to measure and prove your progress.

Let’s rock this week!

Your CrossFit Zug / Luzern Team


 

Montag:

A:
10min to find your 1RM Deadlift

B:
„CrossFit Baseline“
For time:
Row 500m
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

OR:

„Fran“
21-15-9 reps for time of:
Thrusters, 42.5/30kg
Pull-ups


Dienstag:

„CrossFit Total“
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

OR:

„CrossFit Total 2“
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep


Mittwoch:

A:
15min to find your 1RM Clean & Jerk or Snatch

B:
“Isabel”
For time of:
Snatch 60/42.5kg, 30 reps

OR:

„Grace“
For time of:
Clean & Jerk 60/42.5kg, 30 reps


Donnerstag:

A:
10min to find your 1RM Back Squat

B:
“Nancy”
Five rounds for time of:
Run 400 meters
Overhead squat 95 pounds, 15 reps

OR:

„Angie“
For time
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats


Freitag:

„Eva“
5 rounds for time of:
Run 800m
30 Kettlebell Swings, 2/1.5 pood
30 Pull-ups


Samstag:

A:
10min to find your 1RM Front Squat

B:
„Karen“
For time:
150 Wallball shots, 20 pound ball

OR:

„Jackie“
For time:
Row 1,000 meters
Thruster 45 pounds, 50 reps
30 Pull-ups