Training Fr. 29.03.2019
Warm-up: 20-20-20-20 Warm-Up: Coaches Choice Strength: Clean & Split Jerk 12min time to establish or increase your 1RM Increase weight after every successful lift Strenght2: GHD Sit-Ups 5 set with 10 reps each If...
Read moreTraining Do. 28.03.2019
Warm-up: 20-20-20-20 Warm-Up: EMOM8 5 dumbbell swings (moderate weight) 5 Push-Ups on your knees rest of the minute double unders/single unders Strength: Kettle Bell One-legged deadlift 5 Sets with 5 reps each per leg...
Read moreTraining Di. 26.03.2019
20-20-20-20 10min Warm Up 4 sets 20 box jump 37 DU 10 HSPU Power Snatch every 2min complete 2 reps touch-and-go add 5kg per set until failure 3 sets max. effort 325m row / rest 6min all sets max effort, record time per...
Read moreTraining Do. 21.03.2019
Warm-up: 20-20-20-20 Warm-Up: Coaches Choice Strength: Thruster EMOM10 3 Thruster Warm Up with empty bar Choose a load to start and add some weight every round Bar starts on ground Failure to complete 3 reps with chosen weight = 5...
Read moreTraining Di. 19.03.2019
10 min warmup power snatch 1,1,1,1,1 rest 3 min per set add weight PER set WOD: 4 sets every 10 minutes complete: 5 PC 80/50kg 12 HSPU / DB shoulder press 25/15kg 35 cal row 10 burpee box jump over
Read moreTraining Fr. 15.03.2019
REEBOK CrossFit Games Open 2019 WOD 19.4
Read moreTraining Do. 14.03.2019
Warm-up: 20-20-20-20 Warm-Up: Coaches Choice Strength: Back Squat E2MOMx5 5 Back Squats Warm Up with moderate weight for 10-15 reps Choose a load and stick with it for all 5 rounds Strenght2: Rings Support Top Hold 5 rounds...
Read moreTraining Di. 12.03.2019
Warm-up: 20-20-20-20 Warm-Up: 8min Tabata 25 sec ON / 35 sec OFF Jump rope Kettle Bell Figure 8´s No Push Up-Burpees Russian Twists Strength/Skill: 5 rounds of 5 hollow rocks 5 V-Ups 5 Tuck-Ups 5 sec hollow hold Skill...
Read moreTraining Montag 11.03.2019
Strength: Snatch 60s AMRAP @ 60% Rest 2 minutes 60s AMRAP @ 65% Rest 2 minutes 60s AMRAP @ 72% 2 mins rest 60s AMRAP @ 77% 2 mins rest 60s AMRAP @ 85% – For every lift that you miss – 10 burpee penalty in your rest period WOD 2x Amrap...
Read moreTraining Fr. 08.03.2019
REEBOK CrossFit Games Open 2019 WOD 19.3
Read moreTraining Do. 07.03.2019
Warm-up: 20-20-20-20 Warm-Up: Coaches Choice Skill: Spend 10 minutes on ring gymnastics Depending on your skill level practice ring kipping, ring kipping pull ups, ring toes-to-rings or ring muscle ups Strength: Weighted...
Read moreTraining Di. 05.03.2019
Warm-up: 20-20-20-20 Warm-Up: rounds of 18 Mountain climbers (9 per leg) 10 PVC thruster 5 Push Ups @ 3sec down/1sec up 10 banded good mornings Strength: Strict Press (starting with bar from rack) 10min time to establish or...
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