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WOD 31.03.16

Published by Admin on March 31, 2016
Performance-Class
 
Strength/Skill:
A)3 sets not for time of:
Muscle-Ups x 3-6 reps
Nose-to-Wall Handstand Hold x 30-60 seconds
L-Sit x 30-60 seconds
 
B)3 sets of:
Jerk Balance x 3 reps
Rest as needed
 
C) Jerk
3 reps @ 60%
2 reps @ 70%
2 reps @ 80%
1 rep @ 90+%
 
MetCon:
3 sets for max reps of:
30 seconds of Handstand Push-Ups
30 seconds of Rest
 
Three sets for max reps of:
30 seconds of Stationary Dips
30 seconds of Rest
 
Three sets for max reps of:
30 seconds of Push-Ups
30 seconds of Rest
 
For time:
Row 1000 Meters
 
Classic-Class
 
Strength/Skill:
A)3 sets not for time of:
Muscle-Ups x 3-6 reps
Nose-to-Wall Handstand Hold x 30-60 seconds
L-Sit x 30-60 seconds
 
B) Skill-Work: Split Jerk
 
MetCon:
3 sets for max reps of:
30 seconds of Handstand Push-Ups
30 seconds of Rest
 
Three sets for max reps of:
30 seconds of Stationary Dips
30 seconds of Rest
 
Three sets for max reps of:
30 seconds of Push-Ups
30 seconds of Rest
 
For time:
Row 1000 Meters


Workout of the day, 30.03.16

Published by Admin on March 31, 2016
Performance
 
Strength/Skill:
 
A)3 sets of: Drop Snatch x 1 rep
3 sets of: Snatch Balance x 1 rep
 
B)E2MOM 16min.
Clean & Jerk x 1
 
C)Back Squat E2MOM 12min.
5 reps @ 65-70%
3 reps @ 75-80%
1 rep @ 85-90%
3x 1 rep @ 90-95%
 
 
MetCon:
For time:
30 Squat Clean & Jerks
 
Basic-Class
 
Skill:
Sumo-Deadlift-High-Pull (SDHP) & Handstand Push Ups (HSPU)
 
MetCon:
Team of 2 20min. AMRAP of:
10 HSPU
10 SDHP
10 Sit Ups
 
 

 



Workout of the day, 29.03.16

Published by Admin on March 31, 2016

 

Open Workout 16.5 

http://games.crossfit.com/workouts/the-open



Workout of the day, 26.03.16

Published by Admin on March 31, 2016

Open Gym WOD 

Open Workout 16.5 (Werden wir am Dienstag wiederholen) 

Or:

A)Front Squat
 3 reps @ 75%
2 reps @ 80%
 1 rep @ 85%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%

B)5 Sets of:

Halting Clean Deadlift + Hang Clean + Clean

C) 

3 sets of:
Good Mornings x 6 reps @ 4011

MetCon:
For time:
Row 500 Meters
25 Pull-Ups
50 Walking Lunges with KB Farmer Carry 
25 Toe to Bar
Row 500 Meters



Workout of the day, 26.03.16

Published by Admin on March 31, 2016

Open Gym WOD 

Open Workout 16.5 (Werden wir am Dienstag wiederholen) 

Or:

A)Front Squat
 3 reps @ 75%
2 reps @ 80%
 1 rep @ 85%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%

B)5 Sets of:

Halting Clean Deadlift + Hang Clean + Clean

C) 

3 sets of:
Good Mornings x 6 reps @ 4011

MetCon:
For time:
Row 500 Meters
25 Pull-Ups
50 Walking Lunges with KB Farmer Carry 
25 Toe to Bar
Row 500 Meters



Workout of the day 24.03.16

Published by Admin on March 31, 2016
Performance
 
Strength/Skill:
A) 3 sets, not for time, of:
Chest-to-Bar Pull-Ups x 10
Handstand Hold x 30-60 sec.
Skin the Cat x 3-5 reps
 
B) Jerk
3 reps @ 60%
2 reps @ 70%
2 reps @ 80%
3x 1 rep @ 90+%
 
C)3 sets of:
Behind the Neck Push Press x 3-4 reps
 
 
MetCon:
AMRAP 5min. of:
5 Burpees
(1Muscle Up +) 5 Ring Dips
 
Classic
 
Strength/Skill:
A) 3 sets, not for time, of:
Chest-to-Bar Pull-Ups x 10
Handstand Hold x 30-60 sec.
Skin the Cat x 3-5 reps
 
B)3 sets of:
Behind the Neck Push Press x 3-4 reps
 
MetCon:
AMRAP 5min. of:
5 Burpees
(1Muscle Up +) 5 Ring Dips


Workout of the day 23.04.16

Published by Admin on March 31, 2016
Performance-Class
 
Strength/Skill:
 
A)10 min. to build a heavy
Front Squat x 1 rep
 
B) E2MOM 12min. of:
3-Position Snatch (high hang, mid-thigh, floor)
 
C) E2MOM 6min. Back Squat
5 reps @ 65-70%
3 reps @ 75-80%
1 rep @ 85-90%
 
D) E2MOM 12min.
Back Squat x 5 reps @ 80%
 
*Gestern lag der Schwerpunkt unseres Training auf die Metabolic-Conditioning, heute liegt er auf Kraft. Um ausreichend Neurologische-Adaptionen zu gewährleisten, werden wir nach der langen Kraft-Session kein MetCon mehr machen. Auch mal schön! :-P
 
Basic-Class
 
Skill:
Deadlift - Kipping - Toe to Bar
 
MetCon:
Team of 2, 20min. AMRAP of:
Deadlift x 10
Toe to Bar x 10


Workout of the day, 22.03.15

Published by Admin on March 31, 2016
Performance
 
Strength/Skill:
3 Sets, not for time, of: Double-Unders x 40-50 reps, L-Sit x 30-45 seconds, Bar Muscle-Up x 2-5 reps or Chest to Bar Pull Ups
 
MetCon:
For time:
Row 1000 Meters
25 Burpees Over the Erg
 
When the clock strikes 10 minutes, perform the following for time:
3 rounds for time of:
Push Press x 10 reps E60740 RX50/35 Scaled 40/25
Toes to Bar x 15 reps
 
When the clock strikes 20 minutes, perform the following for time:
3 rounds for time of:
Box Jump-Overs x 10 reps
Pull-Ups x 15 reps
 
Classic:
 
Strength/Skill:
3 Sets, not for time, of: Double-Unders x 40-50 reps, L-Sit x 30-45 seconds, Bar Muscle-Up x 2-5 reps or Chest to Bar Pull Ups
 
MetCon:
3 rounds for time of:
Push Press x 10 reps E60740 RX50/35 Scaled 40/25
Toes to Bar x 15 reps
 
When the clock strikes 10 minutes, perform the following for time:
3 rounds for time of:
Box Jump-Overs x 10 reps
Pull-Ups x 15 reps


Workout of the day, 21.03.16

Published by Admin on March 31, 2016

Performance: 

"16.4"

AMRAP in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

http://games.crossfit.com/workouts/the-open

or

AMRAP 13min. of:
Toe to Bar x10 reps
Ring Dips x10 reps
Pistols x10reps

 

 

Basic:

Strength/Skill:
Shoulder Press-Push Press-Push Jerk

MetCon:
Team of 2 alternativ Rounds of:
10min. AMRAP of:
Push Press x 15 reps
Toes to Bar x 20 reps

10min. AMRAP of:
Box Jump-Overs x 15 reps
Pull-Ups or Ring Rows x 20 reps



"Open Gym" WOD, 18.03.16

Published by Admin on March 31, 2016

Strength/Skill:

A.EMOM 10min.  Hang Snatch x 1 rep ,Set 1-3 – 55-65%, Set 4-6 – 65-75%, Sets 7-10 – 75-85%

B.EMOM 10min. Hang Clean + Jerk, Sets 1-3 – 55-65%, Sets 4-6 – 65-75%, Sets 7-10 – 75-85%

C.E3MOM 15min.  Back Squat 5 reps @ 65-70%, 3 reps @ 75-80%, 1 rep @ 85-90%, 1 rep @ 90-95%, 1 rep @ 90-95%

MetCon:

E4MOM 32min.

Row 250 Meters

5 Power Cleans E70/50kg RX50/35kg Scaled40/20kg

10 Shoulder to Overhead E70/50kg RX50/35kg Scaled40/20kg



Workout of the day, 17.03.16

Published by Admin on March 31, 2016

Performance

Strength/Skill:
A. Front Squat E3MOM 18min. 3 reps @ 75%, 2 reps @ 80%, 1 rep @ 85%, 3 reps @ 80%, 2 reps @ 85%, 1 rep @ 90%
B. E2MOM 10min. of: Hang Clean + Clean
C. E2MOM 6 min. of: Clean Pulls x 1.1.1 @ 95-100%

MetCon:
2 Rounds for time of:
Run 400 Meters
30 Kettlebell Swings (32/24 kg)
20 Chest-to-Bar Pull-Ups

Classic

Strength/Skill:
Front Squat E3MOM 18min. 3 reps @ 75%, 2 reps @ 80%, 1 rep @ 85%, 3 reps @ 80%, 2 reps @ 85%, 1 rep @ 90%

MetCon:
For time:
Run 400 Meters
30 Pull-Ups or Ring Rows
30 Front Squats
30 Pull-Ups
Run 400 Meters