WOD

FOTOS ARCHIV

WOD Fotos August 2021

INSTAGRAM  

Something is wrong.
Instagram token error.

crossfitzug

Follow
Load More
.

WORKOUT OF THE DAY

Samstag, 20. November 2021

A:
2-2-2-2-2-2 Split Jerks
Start a new every 2:30min.

B:
15-12-9-6-3 reps for time of:
Power cleans
Bar-facing burpees

Level 1: 30/20kg
Level 2: 42.5/30kg
Level 3: 60/42.5kg


BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 Single Arm DB Cleans
6 DB Facing Burpees
3/3 DB Push Press
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Sit-ups
20 Supermans
30 Mountain Climbers

Focus on device:
MAX cals (use 2 different devices)


ADVANCED CLASS

A:
Every 90 seconds x 12 sets
Snatch Pull + Snatch + OHS

B:
10 Rounds For time:
2 Bar Muscle Up
3 Power Clean @ 78% of your 1RM
4 Burpee Box Jumps
5 Toes To Bar

Freitag, 19. November 2021

“Lumberjack 20”
20 Deadlifts (RX: 125/87,5kg)
20 KB-Swings (RX: American @ 32/24kg)
20 Overhead Squats (RX: 52,5/35kg)
20 Burpees
20 Pull-ups
20 Box Jumps
20 DB Squat Cleans, 20/15kg

Run 400m after every exercise.

RX: 42.5/30kg


CROSSCIRCUIT

Station 1
1min Ski @ Damper 1
1min Ski @ Damper 10
Rest 1min
1min Bike @ Damper 1
1min Bike @ Damper 10
Rest 1min
1min Row @ Damper 1
1min Row @ Damper 10

Station 2
Tabata Hollow Hold
Rest 2min.
1/2 Tabata Superman Rocks

Station 3
EMOM for 8min do:
3 Deadlifts

Station 4
AMRAP in 8min of:
5 Burpees
7 Pull-ups
9 DB Squat Cleans

Donnerstag, 18. November 2021

A:
8-4-4-4-4-4 Low Bar Back Squats
6 sets of 4-6 slow Ring Muscle Up Transitions
Start a new round of both exercises every 3min. First set is warm-up

B:
3x AMRAP of 3min ON / 1min OFF:
1)
8 Wallballs
8 Hand release Push-ups

2)
12 Jumping Lunges
6 Double DB Devil Presses

3)
8cals Assault Bike
8 Double KB Push Presses


BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
8 Wallballs
8 Hand release Push-ups
8 Jumping Lunges
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 BB Floor Wipers
20 Crunches
5 BB Sit ups
10 One Leged V-Ups

Focus on device:
EMOM: 10sec. SPRINT + Remaining Time Easy


STRENGTH

A:
Find your 1RM Deadlift in 20min

B:
4 Rounds of:
5 weighted strict Dips
12 Stiff led DL on a plate
15 Tricep Extensions on a bench
10-20m Farmers carry

LETZTE NEWS

THANK YOU!!

NEW: CarryFit

Reloaded: Gymnastic Class

New: Advanced Class