Strength
Turkish Get-Up
5 x 2 each side
Accessory Work
3 rds
30 alt. Hammer Curls
20 Banded Tricep Pulldown
8 Scap. Pullups
WOD
CrossFit Open 19.5
Werbeanzeigen
Uncategorized
Samstag, 23. März 2019
Oly Lifting
Power Clean & Jerk
5, 5, 3, 3, 1 reps @ 60, 65, 75, 80, 85 %
WOD
„Jenkins“
Teams of 2, AMRAP 40′
50 Burpees
400 m Run
50 KB-Swings (24/16 kg)
400 m Run
50 Pullups
400 m Run
50 Pushups
400 m Run
Runs are always together, all other movements „you go, I go“.
Donnerstag, 21. März 2019
Strength
Shoulder Press
5 x 5 @ 60, 65, 70, 75, 80 %
Accessory Work
4 rds
8 DB Seated Press
8 OH DB Triceps Extension
3 Nordic Curls
WOD
„Grace“
For Time
30 Clean & Jerks (60/42.5 kg)
Time Cap: 10 Minuten
Mittwoch, 20. März 2019
Oly Lifting
Snatch
5, 5, 3, 3, 1 reps @ 60, 65, 75, 80, 90 %
WOD
„Annie“
For Time
50-40-30-20-10
Double Unders
Situps
Dienstag, 19. März 2019
Strength
Front/Back Squat
5 x 5 @ 60, 65, 70, 75, 80 %
3-8 strict HSPU between sets
WOD
„Christine“
3 RFT
500 m Row
21 Deadlifts (Bodyweight)
21 Box Jumps
Montag, 18. März 2019
WOD
„Helen“
3 RFT
400 m Run
21 KB-Swings (24/16 kg)
12 Pullups
Sonntag, 17. März 2019
Strength
Deadlift
5 x 7 @ 70 %
3 high Box Jumps between sets
Accessory Work
3 rds of
30 alt. Hammer Curls
20 Banded Tricep Pulldpwn
8 Scap. Pullups
WOD
20′ AMRAP
9 Toes to Bar
15 Thruster (42,5/30 kg)
21 Burpees
15 Front Squats (42,5/30 kg)
9 Pullups
