August 2015 - RCF NuernbergRCF Nuernberg


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Welcome to the month of Daniel Sandreuther!  For the month of September will be following the programming that Daniel came up with.  It is always good to change things up and bit and try your hand at a little different perspective…………get ready 0600 class, you guys are the true experiment.

For Time:

21-15-9 reps of:

Front Squat, 80/60 kg

Handstand Push-up

Welcome to the month of Daniel Sandreuther!  For the month of September will be following the programming that Daniel came up with.  It is always good to change things up and bit and try your hand at a little different perspective…………get ready 0600 class, you guys are the true experiment.

For Time:

21-15-9 reps of:

Front Squat, 80/60 kg

Handstand Push-up

CrossFit Total

Back Squat 1 rep

Shoulder Press 1 rep

Deadlift 1 rep

Score is total Kilos lifted

CrossFit Total

Back Squat 1 rep

Shoulder Press 1 rep

Deadlift 1 rep

Score is total Kilos lifted

Complete as many rounds as possible in 18 mins of:

Row, 250 m

10 Handstand Push-ups

5 Power Snatches, 135/75 lbs

10 Knees To Elbows

Complete as many rounds as possible in 18 mins of:

Row, 250 m

10 Handstand Push-ups

5 Power Snatches, 135/75 lbs

10 Knees To Elbows

For 5 cycles:

AMRAP in 2 mins of:

10 Knees To Elbows

5 Deadlifts, 275/185 lbs

Rest 1 min between each cycle.

For each cycle restart the AMRAP.

For 5 cycles:

AMRAP in 2 mins of:

10 Knees To Elbows

5 Deadlifts, 275/185 lbs

Rest 1 min between each cycle.

For each cycle restart the AMRAP.

“Amanda”

9-7-5 reps, for time of:

Muscle-up

Squat Snatch (60/40)

“Amanda”

9-7-5 reps, for time of:

Muscle-up

Squat Snatch (60/40)


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