Oly Lifting
5 x 3 Overhead Squat
EMOM for 8′
1 Hang Squat Snatch
Accessory Work
4 rds
8 DB Seated Press
8 Overhead DB Triceps Extension
3 Nordic Curls
WOD
Werbeanzeigen
Donnerstag, 14. März 2019
Strength
Front/Back Squat
5 x 10 @ 75 %
3-8 strict HSPU between sets
WOD
„Rankel“
20′ AMRAP
6 Deadlifts (102.5/72.5 kg)
7 Burpee Pull-Ups
10 American KB-Swings (32/24 kg)
200 m Run
Mittwoch, 13. März 2019
Oly Lifting
EMOM for 16′
1 Clean & Jerk @ 70-80 % of 1 RM
Skills
Double-Unders
WOD
AMRAP 6′
20 Double Unders
10 Pushups
5 Power Cleans (75/47.5 kg)
rest 3 Min., then
AMRAP 6′
5 Shoulder to Overhead (75/47.5 kg)
15 Air Squats
30 Double Unders
Dienstag, 12. März 2019
Strength
Shoulder Press
5 x 7 @ 75 %
10 (weighted) V-Ups between Sets
Skill: Snatch
WOD
For Time
10 Bar Facing Burpees
30 Squat Snatches (35/25 kg)
20 Bar Facing Burpees
20 Squat Snatches (50/35 kg)
30 Bar Facing Burpees
10 Squat Snatches (70/50 kg)
Wenn das Gewicht mehrfach gefailt wird, Wechsel zu Clean & Jerk!
Time Cap: 10 Min.
Sonntag, 10. März 2019
Oly Lifting
7 x 3 Snatch Balance
then EMOM for 8′
1 High Hang Full Snatch
Accessory Work
4 rds
8 DB Seated Press
8 OH Dumbbell Triceps Extension
3 Nordic Curls
WOD
CrossFit Games Open 19.3
Samstag, 09. März 2019
Strength
Front/Back Squat
6 x 8 reps @ 50, 55, 60, 65, 70, 75 %
3-8 strict HSPU between sets
WOD
For Time
Teams of 3, only one partner working at a time
6 rounds of
30 Deadlifts
30 Hang Power Cleans
30 Push Jerks
100 cal Assault Bike
Weights:
35/25 kg in rds 1-3
42,5/30 kg in rds 4&5
61/42,5 kg in rd 6
Time Cap 30 Min.
Donnerstag, 07. März 2019
Strength
Bench Press
3 x 10 reps @ 65, 70, 75 %
5-10 strict Pullups between sets
WOD
10′ AMRAP
21 Double Unders
12 Toes 2 Bar
12 Single Dumbbell Hang Clean & Jerk
rest 8′, then
3 rds for reps
1′ Wallballs (9/6 kg)
1′ Box Jumps
1′ Hang Power Cleans (52,5/37,5 kg)
1′ Rest
score is total reps
