WU"CF Total" + Clean- Clean 95kg- Deadlift 175kg NewPR- Press 75kg- Squat 140kg NewPRTotal: 485

Rugby team gym training A: Circle training 30" work - 30"rest 3 rounds- twist with KB- box jump with 5kg plate- shrug with 2x20kg KB- reverse hyper with 5kg plate- rope climbingB: ab work in pair 

WUA:SMR, streching 30'B:Recovery trainingJump rope, KB swing 

1st round Alcatraz - Testakadémia OrangeEgyértelműen az esélytelenek nyugalmával érkeztem a versenyre, hiszen az ország legjobb crossfit-ese ellen kellett "párbajoznom" (Kovács László), ami ugye sok reménnyel nem kecsegtetett, de úgy gondoltam, hogy magammal még mindig…

 Rugby team training in the field

WUA: jump rope 300 (8 fails)B: skills 30sec work 1min rest- thruster with med ball- pushups- squats in front of the wallC: skill - thruster10reps 20,30,40,50,60/5

Rugby team training in the gymWU: run, gymnasticA:Circle training with KB's, barbell, rope (shrug, squats, swing, push press, russian twist, jump climbing)15sec work, 40sec rest x 3 setsB:work with medicine ball

AM.BKV Előre - Weightlifting trainingA. Press 5 x 5 40,45,50,55,60B. Snatch skillC. Clean & Jerk skill PMWU: Gymn., KB, jump ropeMetcon: "Grace"Clean&jerk 60kg 30reps5'05" 

WU A: Power Snatch: 3RM 40,50, 55,60B: Power Clean: 3x60,3x70,3x80,3x90,2x95, 1x97,5 (new PR)C: Fr.squat: 3x60,3x80,2x90,2x90 

WU: gymnastic, KBA: 3 skills - 2 x 1'work/1'rest- tyre push in pair- plank- jump ropeB: Snatch2 x snatch high pull + 1 power snatch 20, 30, 40, 50, 60C: Metcon "Christine"3 rounds- row 500m- 12 deadlift 1/2 BW (2 x 24kg KB)- 21 box jump 35cm11'39"

 WUA: Metcon "Lynne"Max reps in 5 rounds- Body Weight Bench press - Pullups75repsB: Intervall rowing500m/2'rest500m/2'rest250m/1'rest250m/1'rest500m/2'rest500mwork time: 9'30"

WU: gymnastics,jump rope, pullups, dips, boxjumpA: wall climbing 1, box jump 30 (65cm), wallcl. 1, bj 20, wallcl. 1, bj 10, wallcl. 1, bj 20, wallc. 1, bj 30B: Metcon "Fight gone bad"Sajnos nem tudtam befejezni, mert a 2ik körben meghúzódott a derekam, így feladtam. A végén kb.…

 WU:Jump, rope, pushups, pullups, rowMetcon no1.Row 10 x 100m/1' rest3'02"Metcon no2.- Baseline: 500m row, 40squats, 30situps, 20pushups, 10pullups4'36"Metcon no3.10 swing 20kg 1 burpee9 swing 2 burpee8 swing 3 burpee.....1 swing 10 burpee7'42"

 WUA: Jump rope work B: Forearm strength 20kgC: Metcon no1.15" work 45" rest 5 rounds- thruster 60kg- pullups- burpee113repsD: metcon no2."half Cindy"10 min amrap- 5 pullups- 10 pushups- 15 squat9 rounds

 WUrow 2000m Metcon no1.row work 1' rest 1'work 1' rest 50"work 1' rest 40".....work 1' rest 10"work 1' rest 20"...work1' rest1'work1' and done3320mMetcon no2.3rounds- swing 20kg 1'- plank         1' 

WU:jump rope, dips, pullups, squatA: Balance testB: - Metcon no.1Snatch max in 5 min     67,5kg - Metcon no.25rounds- 5 hspu (scaled)- 50 air squat9'36"