Sonntag, 15 Oktober 2017 20:57

WODs 16.10. - 20.10.

  16. Okt 17. Okt 18. Okt 19. Okt 20. Okt
           
  MO DI MI DO FR
 
Strength Backsquat B - 5x3   PushPress C - 3x15   Deadlift A - 4x8
           
Oly   3 exercises: 3 sets hangsnatches - 3reps @ 75% | 3 sets high hang clean - 2 reps @ 90% | 3 sets clean pull - 3 reps @ 95%   3 sets hangcleans - 3reps @ 75% | 3 sets high hang snatches - 2 reps @ 80% | 3 sets snatch pull - 3 reps @ 95%  
           
WOD TC:10 TC:15 TC:20 TC:12 TC:26
  4 rt chipper-style 21-15-9-15-21 8 rft [4 on : 2 off]x5 - AMRAP each working phase
  20 KB-Swings @32/24kg 300m run T2B 20 DUBs Cindy - start at first movement each working phase
  20 WallBalls 30 Dips row/bike for cal (ladies: 15 - 10 - 5 - 10 - 15) 10 PowerCleans @ 50/35  
    300m run DL @ 90/60    
    30 PullUps      
    300m run      
    30 Pistols      
    300m run      
09. Okt 10. Okt 11. Okt 12. Okt 13. Okt
MO DI MI DO FR
Skill / Strenght FrontSquat A - 4 x 8reps PushPress B - 5 x 3 reps Deadlift C - 3 x 15reps
OLY easy snatches / Heavy clean&jerk - easy= 3reps @70 or 2 reps @ 75 / heavy = 2 reps @ 85 or 1 rep @ 90-95% easy c&J / heavy snatches -easy= 3reps @70 or 2 reps @ 75 / heavy = 2 reps @ 85 or 1 rep @ 90-95%
3 exercises: 3 sets hangsnatches - 3reps @ 70% | 3 sets high hang clean - 2 reps @ 85% | 3 sets clean pull - 3 reps @ 90% 3 sets hangcleans - 3reps @ 70% | 3 sets high hang snatches - 2 reps @ 85% | 3 sets snatch pull - 3 reps @ 90%
WOD [5min on - 2min off ] x 3 10min TEAM WOD (Teams of 2) - TC: 20 12min 15min
AMRAP each working phase 3 rds 4 rds 21-15-9 reach the totals (split up as you like)
2 MuscleUps oder 5 C2B oder 10 PullUps 30 WallBalls A: 12 KB-Snatches @ 32/24 | B: DB hold Thruster @ 60/42.5 3000m/2100m row
10 HSPU oder DB strict presses 20 / 15 cal - bike or row A: 12BoxJumps | B: Plank T2B 100 BoxStepUps
20 walking lunges  A: 12 DB G2S | B: HS Hold 50 Burpees
A: 120 DU | B: Goblet Squat Hold
Partners can change as they like
Montag, 11 September 2017 16:49

Dienstag, 12.09.2017

Skill / Strength
3 x 3reps HighHangSquatSnatch @ 60% (from the pockets) then
2x Snatches 5 sets @ 80%/ Full Squat Snatches / rest 2 Minutes between sets
WOD
4 rft / TC: 15Min
10x Front Rack Lunges with 70.00kg / 50.00kg
15x Floor Press with 70.00kg / 50.00kg
20x Pullups
Mittwoch, 06 September 2017 14:28

Donnerstag, 07.09.2017

Skill / Strength
2 x 3reps SnatchPull @85%
2 x 3reps CleanPull @85% then
8x Deadlifts - 4 sets AHAP

WOD4 rft / TC: 15min

20x Kettlebell Thrusters with 20.00kg / 12.00kg

DB Thruster (weights per side)

100x Double Unders / scaled: 300 SU

Donnerstag, 31 August 2017 17:48

Freitag, 01.09.2017

Skill / Strength
complete one exercise after the other, rest ~ 1-2 Min
Hang Squat Cleans HighHang Squat Cleans 3 x 4 reps @ 70% 1RM Clean
12x Front Squats 3 sets AHAP
WOD
each exercise: 30" on - 10" off - 4 rds
Box Jumps with 50.0cm / 50.0cm = BoxTappings
Split Jumps (rxd: with KB 12/8)
Lunges = one legged taps left (stance: bulgarian squat)
Lunges = one legged taps right (stance: bulgarian squat)
Rest for 30s
Mittwoch, 30 August 2017 15:42

Donnerstag, 31.08.2017

Skill / Strength
one exercise after the other - climbing weight
Snatch High Pull - SnatchPull / 2 x 4 reps @ 80%1RM Snatch
Clean High Pull - CleanPull / 2 x 4 reps @ 80% 1RM Clean
12x Romanian Deadlifts 3 sets AHAP (stiff legs & flat back)
WOD - Isabel
For time
30x Snatches with 60.00kg / 42.50kg
Gymnastics
Core - Chipper
50x Toes to Bar / scaled: KneeTucks @ a Box/Rings OR HangingKneeraises
60x Floor Back Extensions
70x Hollow Rocks
Montag, 28 August 2017 16:47

Dienstag, 29.08.2017

Skill / Strength
WarmUp: 3 x 3 @ 60% - Overheadquats
then
Hang Snatches High Hang Squat Snatch - 3 x 4reps @ 70% 1RM Snatch
WOD
3 rds / TC: 15
20x Push Press with 50.00kg / 35.00kg - should be ~ 75% 1RM / NO RACKS! ;-)
20x Sumo Deadlift High Pulls with 32.00kg / 24.00kg with KB
40x Double Unders / scaled: 120 SU
Row 400m /200 m (m/f) - bike = m*3
Mittwoch, 23 August 2017 16:37

Donnerstag, 24.08.2017

Strength
A)
Clean: 1 RM Max est
B)
6min EMOM : 3 OHS -> AHAP

WOD
15min AMRAP
30x Air Squats
20x Handstand Pushups
10x Deadlifts with 100.00kg / 70.00kg

Dienstag, 22 August 2017 15:33

Mittwoch, 23.08.2017

WOD
Running clock -> 0:00 - 10:00
Run 1500m
Clean and Jerk with 60.00kg / 40.00kg -> max reps in the remaining time

10:00 - 13:00 Rest

13:00 - 20:00
Run 900m
Power Snatches with 50.00kg / 30.00kg -> max reps in the remaining time

20:00 - 23:00 Rest

23:00 - 27:00
Run 300m
Thrusters with 42.50kg / 30.00kg -> max reps in the remaining time

Core
TABATA -> AB Choppers

Montag, 21 August 2017 15:14

Dienstag, 22.08.2017

Strength
AMRAP
Back squats @60%
Strict Press @ 50%
3 Runden

WOD
AMRAP 4min / 15-12-9
Wall Balls with 9.00kg / 6.00kg
Chest to Bar Pullups
Burpees for the remaining time

Rest for 4min : 0s

AMRAP 4min / 15-12-9
Wall Balls with 9.00kg / 6.00kg
Toes to Bar
Burpees for the remaining time

Rest for 4min : 0s

AMRAP 4min / 15-12-9
Wall Balls with 9.00kg / 6.00kg
Pullups
Burpees for the remaining time

Freitag, 18 August 2017 12:36

Wochenende, 19.08./20.08.2017

Das Wochenende wird STARK! ;-)

Samstag, 19.08.2017
9.00 [TryOut]WOD
10.00 - 11.00 1RM Testing - CrossFit Total
11.00 - 12.30 OpenGym

Sonntag, 20.08.2017
9.00 1RM Testing - CrossFit Total
10.00 - 11.00 Hero/Benchmark WOD
11.00 - 12.30 OpenGym

 

Donnerstag, 17 August 2017 12:35

Freitag, 18.08.2017

Strength
3 x 20 reps AHAP
Lunges
Ring Rows

WOD
5 rds / total time: 29´30"
Row for 1 Min
Rest for 30s
Walking Lunges for 1 Min (unilateral KB-OverheadHold @ 16/12)
Rest for 30s
Double Unders for 1 Min
Rest for 30s
Weighted Stepups with 16.00kg / 12.00kg for 1 Min (with KB)
Rest for 30s
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