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Dienstag, 31.10.2017

Front squat: 5-3-1-5-3-1 The second wave of 5-3-1- has to be heavier than the first one. WOD: For time: 7 min AMRAP: 5 Thruster 95lbs/65lbs 5 Sumo deadlift high pull 95/65lbs 5 barfacing burpees Midline: 3 sets of: 10s hollow rocks 10 v-ups 10s hollow hold Rest 30s Conditioning: 3 rounds of: 1000/750m row 100 single unders 25 KB swings

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CrossFitDienstag, 31.10.2017

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Montag, 30.10.2017

Push jerk: 3-3-3-3-3 Crossfit: 3 rounds for max reps at each station: From 0:00-2:00, run 400/350 row then double-unders From 2:00-3:00, 35/20-lb. dumbbell push jerks From 3:00-4:00, pull-ups From 4:00-5:00, 35-/20lb. dumbbell hang squat cleans Rest 5 minutes between rounds.

CrossFitMontag, 30.10.2017

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Freitag, 27.10.2017

Power Cleans: 2-2-2-2-2 WOD: 10-9-8-7-6-5-4-3-2-1 Pull ups( kipping) * between every set perform: 5 wallballs 3 burpees 1 power clean 155/115lbs Conditioning: 30 min AMRAP: 400m run 30 thruster 45/35lbs barbell 60 double unders 30 OHS 45/35lbs 500m row Rest 2 min 500m row 30 shoulder to overhead 45/35lbs barbell 60 double unders 30 box step ups 400m run

CrossFitFreitag, 27.10.2017

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Mittwoch, 25.10.2017

DB complex: 5 sets of: 5 deadlifts 5 power cleans 5 squat cleans 5 thrusters 5 push press 5 push jerk Rest 1-2 min between sets Try to do the whole complex unbroken. Go as heavy as possible 10 min ring muscle up practice WOD: 4 rounds for time: 5 muscle ups 10 DB squat cleans 45/30lbs 15 box jump

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CrossFitMittwoch, 25.10.2017

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Dienstag, 24.10.2017

Squat Clean and Split Jerk: 15 min to work up to a heavy rep of the day WOD: 5 rounds for time: 10 hang clean and jerk 115lbs/75lbs 50 double unders Conditioning: 3 rounds of: 400m run 10 one arm thruster left arm 25/15lbs 20/14 cal row 10 one arm thruster right arm 25/15lbs 20/14 cal row 10 burpees 20

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CrossFitDienstag, 24.10.2017

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Montag, 23.10.2017

Gymnastics Pressing and pulling complex: 4 sets each of: 4 top half dips 4 buttom half dips 4 full range ring dips Rest 60s 4 top half pull ups 4 buttom half pull ups 4 full range pull ups Rest 60s Core complex: 5 rounds of: 10s hollow hold 10 v ups 10 hollow rocks Rest 30s Finisher: 3 rounds

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CrossFitMontag, 23.10.2017