Samstag, 16. März 2019

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

CF Open 19.4

 

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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.

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