Samstag, 19. Oktober 2019
AMRAP in 30min @ STEADY PACE of: 3/3 Curtsey Box Step Downs (controlled and slow descent) 10cal Bike / AB 5/5 Single Arm DB Bench Press with band @ Heavy 10cal Row 8/8 Single Leg Romanian KB Deadlifts
OPEN WOD 20.2
Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells More information about standards, variations etc. on: https://games.crossfit.com/workouts/open/2020/2
Freitag, 18. Oktober 2019
A: 3-3-3-3-3-3 Front Squat Start every 2min. B: AMRAP in 16min of: 6 DB Push-Press 6 DB Split Jerk (switch legs every rep) 6 DB Bent-over-Rows 6 Hang DB Cleans 6 DB Squats Use 2 DBs @medium load.
Donnerstag, 17. Oktober 2019
In Teams for 2, 8 rounds for time of: 10 Box Jumps 15 Sit Ups 10 Goblet Squat @ heavy KB/DB 10 Deck Squat 20 Russian Twist @medium-heavy KB/DB [switch] 200 m Run Alternate when partner finished exercises before running. go hard! STRENGTH WOD A1: Back Squat - 5RM (1st two reps paused 1 sec), [...]
Mittwoch, 16. Oktober 2019
A1: 3-3-3-3-3 Deadlifts from Blocks/Plates (bar should be just below knee cap) A2: 4-4-4-4-4 DB Bulgarian Split Squats @31X1 (per leg) A3: 4-4-4-4-4 Seated DB Press Start every 1:30min one of the exercises (alternating) B: AMRAP in 7min of: 7 Pull-ups 7 Burpees 7 Power Cleans @ Light-Medium GYMNASTICS WOD A: HSPU - Technical coaching [...]
Dienstag, 15. Oktober 2019
A: 4sets of 5 reps ring rows: as slow as possible for 5 reps! Start every 2min. B: 2 rounds for time of: 75 Kettlebell Swings @ 20/16kg 50 V-Ups or Abmat Sit-ups (for advanced: GHD sit-ups) Row 1000 m OLYMPIC WEIGHTLIFTING WOD A: Power Clean & jerk technique B: 1 Power Clean + 1 [...]
Montag, 14. Oktober 2019
A: 3-3-3-3-3-3 Power Snatch (Tng) Start every 2:15min. B: 50 Medball Cleans 25 Push Jerks @ heavy 50 Medball Cleans C: Tabata Hollow Hold (4x) + Toes to bar (4x) STRENGTH WOD A1: Deadlift On 10kg Plates - 3RM A2: Bench press 5RM, then -15% for 5, then 1 set AMRAP B: 3 Rounds of: [...]
Samstag, 12. Oktober 2019
A1: 3-3-3-3-3 Back Squat A2: 6-6-6-6-6 Single Arm DB Chinese Rows @20X1 (per arm) Start every 1:30min one of the exercises (alternating) B: 3 sets, start every 4min a new set: 7-5-3 reps for time of: Double DB Squats Double DB Push Jerks Double DB Thrusters DB load @medium - heavy
OPEN WOD 20.1
10 rounds for time of: 8 ground-to-overheads, 95 lb. 10 bar-facing burpees Time cap: 15 minutes More information about standards, variations etc. on: https://games.crossfit.com/workouts/open/2020/1
Freitag, 11. Oktober 2019
Every 2min for 40min do (@80% effort): 1) 8 T2B + 6 Pull-ups + 4 Bar Muscle ups 2) 26/20cal Row 3) 3 Wide + 3 Medium + 3 Close Grip Bench Press (rest 20sec. between a set) 4) 8 Box Jump + 8 Box Jump Over + 8 Burpee Box Jump Scale for 1: [...]