Strength: Pullups
WOD
E3MOM for 15′ (5 sets)
70 Double Under
12 Double DB Hang Snatches (22.5/15 kg)
AMRAP Shuttle Sprints (10 m)
Dienstag, 01. November 2022
Strength: Presses
WOD:
4 x 4′ AMRAP
200 m Run
25 Situps
max reps of
1) Air Squats
2) Power Clean (60/42.5)
3) Pullups
4) Burpees
Donnerstag, 27. Oktober 2022
Oly Lifting
EMOM for 9 sets
2 Power Cleans
mit steigendem Gewicht
WOD
Every 3 min for 6 sets (18′)
12 Deadlifts (70/50 kg)
12 Double DB Push Press
max reps Double Unders
score= Double Unders
Mittwoch, 26. Oktober 2022
Strength: Pullups
WOD
4 RFT
15/12 cal Row
9 Hang Power Snatches
6 Pullups
Rest 1′ between rounds
score: slowest round
Dienstag, 25. Oktober 2022
Strength: Presses
WOD
„Grace“
For Time
30 Clean & Jerk (60/42.5 kg)
Donnerstag, 20. Oktober 2022
Strength: Deadlifts
WOD
For Time (20′ T.C.)
50-40-30-20-10 Wallballs
15 Box Jump Overs
Mittwoch, 19. Oktober 2022
Strength: Pullups
WOD
„Fran“
For Time
21-15-9
Thruster (42.5/30 kg)
Pullups
Dienstag, 18. Oktober 2022
Strength: Presses
WOD
12′ AMRAP
4 Push Jerks (82.5/60 kg)
12 Burpees
24 Double Unders
Donnerstag, 13. Oktober 2022
Strength: Find your 1 RM Front / Back Squat
WOD
For Time (8′ T.C.)
9-15-21-27
alt. DB Snatch (22.5/15 kg)
Lateral DB Burpees
Mittwoch, 12. Oktober 2022
Oly Lifting
EMOM for 6′
1 Hang Power Clean
EMOM for 6′
1 Split Jerk (Rack)
WOD
„Jackie“
For Time
1k Row
50 Thruster (20/15 kg)
30 Pullups
CrossFit Mainz 