About CFZ - CFL Administrator

This author has not yet filled in any details.
So far CFZ - CFL Administrator has created 1021 blog entries.

Freitag, 15. Dezember 2017

A: 10 - 8 - 6 - 4 Bent Over BB Rows 60s Rest B: 50-40-30-20-10 reps for time of: Kettlebell swings 32/20 Kg Sit-ups

15. Dezember 2017|

Donnerstag, 14. Dezember 2017

A: 4 Sets: 5 Push Press 60s Rest B: EMOM for 15 min: 1: 10 Burpee box jump overs, 60/50cm 2: 10 Dumbbell thrusters 3: 15/10 cal Row OLYMPICLIFTING WOD : A: Snatch 15min for 1RM B: Hang squat snatch 4-3-3-2-2-2 C: Overhead squat 4-4-3-3-2-2

14. Dezember 2017|

Mittwoch, 13. Dezember 2017

A: 4 Sets: 3/3 Bulgarian split squats 60s Rest B: 12 min AMRAP: 8 Front squats, 45/30 kg 8 Lateral burpees over bar 16 Mountain climbers 16 Russian twist (medball, 9/7 kg STRENGTH WOD : A: Back squat 10-8-6-4 reps B: Shoulder press 10-8-6-4 reps C: Deadlift 10-8-6-4 reps D: 2 x Max Pull-ups 2

13. Dezember 2017|

Dienstag, 12. Dezember 2017

A: 4 Sets: 3 Snatch balance + 3 Overhead squat 60s Rest B: 8 Rounds: 7 Power Snatch 35/25 Kg 10 Air squats 13 GHD-Sit ups

12. Dezember 2017|

Montag, 11. Dezember 2017

A: 4 Sets: 5 Backsquats 60s Rest B: 8 Sets (2 min on/ 1 min off): 1) 8 Kettlebell swings, 32/24 kg 4 Pull ups (strict) 2) 4 Burpee box jump overs, 60/50cm 4 Bar dips (strict) 3) 6 Dumbbell snatches (alternating) 12 Double unders 4) 6 Toes to bar 10 Wall ball shots, 9/7

11. Dezember 2017|

Samstag, 9. Dezember 2017

A: Within 15min build up to a heavy tripple of: Hang Power Clean B: EMOM for 10min do: 5 Power Clean + Push Jerks Move quickly but with great form! C: 5min AMRAP Ladder: 1 Box Jump 1 Squat Clean @ 50/35kg 2 Box Jumps 2 Squat Cleans @ 50/35kg …

9. Dezember 2017|

Freitag, 8. Dezember 2017

AMRAP in 30min of in teams of 2: 50 Box jumps 50 Kettlebell swings, 24/16 kg 50 Overhead lunges, 20/15 kg 50 Sit-ups 50 Push ups (hand release) 50 Deadlifts, 70/50 kg 50 Wall ball shots, 9/7 kg

8. Dezember 2017|

Donnerstag, 7. Dezember 2017

A: Front Rack Barbell Box Step-ups 8-8-8-8-8 (per leg) Start every 3min. B: "Jeremy" 21-15-9 reps for time of: Overhead Squats, 42.5/30kg Burpees If needed: scale to Overhead to Back Squats OLYMPIC WEIGHTLIFTING WOD A: Behind the neck Split-Jerk 3-3-3-3-3 Start every 2:30min B: Squat Clean 3-3-3-3-3 Hold every receiving position for 2sec. Before lowering

7. Dezember 2017|

Mittwoch, 6. Dezember 2017

"Linda" 10-9-8-7-6-5-4-3-2-1 reps of the triplet (for time): Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight OLYMPIC WEIGHTLIFTING WOD A: Behind the neck Split-Jerk 3-3-3-3-3 Start every 2:30min B: Squat Clean 3-3-3-3-3 Hold every receiving position for 2sec. Before lowering to the Front Squat portion. Start every 2:30min C: Weighted

6. Dezember 2017|

Dienstag, 5. Dezember 2017

A: Sumo Deadlift 6-6-6-6-6 Start every 2:30min. B: For time of: Run 200m 15 Handstand Push-ups 30 Kettlebell Swings, 2 pood Run 400m 10 Handstand Push-ups 25 Kettlebell Swings, 2 pood Run 800m 5 Handstand Push-ups 20 Kettlebell Swings, 2 pood

5. Dezember 2017|