May 2015 - RCF NuernbergRCF Nuernberg


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4 mins per station, of:
Push Press, 60/42.5 kg
Rest 2 mins
Front Squat, 60/42.5 lbs
Rest 2 mins
Thruster, 42.5/30 kg

Every time you rest more than 5 sec, you have to do 20 Double Unders

4 mins per station, of:
Push Press, 60/42.5 kg
Rest 2 mins
Front Squat, 60/42.5 lbs
Rest 2 mins
Thruster, 42.5/30 kg

Every time you rest more than 5 sec, you have to do 20 Double Unders

Squat Clean : 1 Rep Max

Record your best Squat Clean 1 Rep Max lift.

then

For time:
V-ups, 1 min
Row, 1 min
V-ups, 1 min
Row, 2 mins
V-ups, 1 min
Row, 3 mins
V-ups, 1 min

Squat Clean : 1 Rep Max

Record your best Squat Clean 1 Rep Max lift.

then

For time:
V-ups, 1 min
Row, 1 min
V-ups, 1 min
Row, 2 mins
V-ups, 1 min
Row, 3 mins
V-ups, 1 min

For Time:

20-18-16-14-12-10-8-6-4-2 Deadlift (Bodyweight)

2-4-6-8-10-12-14-16-18-20 Wall-Balls (20/14lbs)

For Time:

20-18-16-14-12-10-8-6-4-2 Deadlift (Bodyweight)

2-4-6-8-10-12-14-16-18-20 Wall-Balls (20/14lbs)

26 May 2015

Murph

For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

26 May 2015

Murph

For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

5 rounds for time of:
10 Squat Cleans, 95/65 lbs
L Sit Hold, 30 secs
10 Squat Cleans, 95/65 lbs
Hang From Pull Up Bar, 1 min

5 rounds for time of:
10 Squat Cleans, 95/65 lbs
L Sit Hold, 30 secs
10 Squat Cleans, 95/65 lbs
Hang From Pull Up Bar, 1 min


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