Skill
Bar Muscle Up
WOD
16′ AMRAP
30 Wallballs
20 Deficit Pushups
15 m Single DB Walking Lunge (22.5/15)
Dienstag, 05. Juli 2022
Strength
7 x 3
negative Pullups
Bar Rows
High Box Jumps
WOD
21-15-9
KB-Swings (32/24)
Burpees
directly into
3 RFT
400 m Run
21 Burpees
Donnerstag, 30. Juni 2022
Oly Lifting
WOD
18′ AMRAP
400 m Run
8 Shoulder to Overhead (42.5/30)
16 KB-Swings (24/16)
Mittwoch, 29. Juni 2022
Skill
Bar Muscle Up
WOD
3 RFT
500 m Row
12 Overhead Squats (42.5/30)
21 Toes 2 Bar
Dienstag, 28. Juni 2022
Strength
7 x 3
negative Pullups
Bar Rows
High Box Jumps
WOD
For Time
27-21-15-9
Box Jump Overs
Thruster (42.5/30)
Donnerstag, 23. Juni 2022
Oly Lifting
WOD
2 RFT (24′ Time Cap)
10 C2B Pullups
20 Bar Facing Burpees
30 Deadlifts (100/70)
40 Wallballs
Mittwoch, 22. Juni 2022
Skill
Bar Muscle Up
WOD
For Time
21-18-15-12-9-6-3
Power Snatch (50/35)
before each set of Power Snatch complete 10/7 cal Assault Bike
Dienstag, 21. Juni 2022
Strength
7 x 3
negative Pullups
Bar Rows
High Box Jumps
WOD
For Time (30′ Time Cap)
300 Double Under
2 k Run
100 Situps
Mittwoch, 15. Juni 2022
BBG
15′ to find 3 RM Hang Power Clean
WOD
20′ AMRAP
2 Muscle Ups
4 Power Snatches
8 Box Jump Overs
on the 0-5-10-15: 500 m Row
Donnerstag, 09. Juni 2022
Strength
7×3
Front Squats
DB-HexPress
Hollow Hold (as long as possible)
WOD
6′ AMRAP
3-6-9-12-15-…
Hang Power Cleans (60/40)
Burpees over Barbell
CrossFit Mainz 