Weekly Program 29.06-03.07

MONDAY

As many rounds as possible in 20 minutes

2 push jerks
10 toes to bar
200m run
2 push jerks

TUESDAY

5 rounds

6 front squats all at the same weight
8 single arm dumbbell rows all at the same weight
30 second hollow hold

For time:

9 pull ups
9 overhead squats
18 double unders
15 pull ups
15 overhead squats
30 double unders
21 pull ups
21 overhead squats
42 double unders
15 pull ups
15 overhead squats
30 double unders
9 pull ups
9 overhead squats
18 double unders

10 minute timecap

WEDNESDAY

3 position power clean
Pause 2 seconds in the high hang, hang and bottom position.

40 seconds on/20 seconds off for 10 minutes:

4 hang high cleans
4 lunges plus thrusters
3 strict press
5 push press
Max back squats in any remaining time

THURSDAY

4 rounds

9 pull ups
9 pike push ups

Set a clock for 18  minutes

Minute 1: 20 – 40 calories ski erg
Minute 2: 18-36 calorie row
Minute 3: burpees
Minute 4: 20-40 calories air bike
Minute 5: Run
Minute 6: burpees

FRIDAY

Deadlift

3×20

For time

3 rounds
12 burpees
12 double dumbbell snatches
Then
4 rounds
6 hand release burpees
6 dumbbell box step overs

10 minute timecap

 

 

WOD & Barbecue

Summer is coming in earnest and we want to organise our first community event of 2020. It has taken a lot longer than anticipated, but now that we are all able to get together again and socialise, we want to take advantage.

Please save the date for Saturday 18th July. We will meet at 11h in the parc des Evaux for a workout and have a bbq afterwards in the park. If you want to come for just a workout or if you want to come for just a bbq either is fine.

We will supply all the bbq materials so just bring whatever you want to throw on the grill as well as any drinks.

Sustainable

The custom CrossFit GVA MIZU bottles have arrived! Ask the coaches if you want one!

M8 Model – 750 ml – 18/8 Food Grade Stainless Steel – 100% BPA Free – 100% Recyclable 🌿 Price: CHF 25.-