fbpx

200921 Workouts

FSQ (paused)2 RepsStart with 50% of 1 RM FSQthird set should already be heavyevery 2 Minutes for 14 Minutes CrossFit Games 2020“Friendly Fran” TC`123 Rounds21

WEITERLESEN

200920 Workout

Snatch 12`EMOM Lvl white-orange:5 Reps/Minute stay @ same weight Lvl blue-black:2 Reps/Minute increas weight Lvl red:2 Reps/Minute3 Rounds @ 80%3 Rounds @ 85%3 Rounds @

WEITERLESEN

200919 Workout

Deadlift (deadstop)find heavy 5 Reps1 set every 3min (5 Sets)start @ 50% of 1RM 20` AMRAP Team-Wod Teams of 2“Dynamic Duo”60 Barbell-Worm Thruster40 Barbell-Worm Burpees400m

WEITERLESEN

200918 Workout

10`EMOM Pull up holdTeams of 2: LvL White-Blue:Support with band (stand on it) LvL Blue-Purple:hold for 10-15 sec and do a neg. PLU LvL Brown

WEITERLESEN

200917 Workout

Press (paused)14`EMOMfind heavy 3 RMevery 2min (7 Sets) 5 Rounds“on the edge”15/12 cal AB (sprint)10 Push Press 43/30kg10 SDLHP 43/30kg90sec Rest Gym WodSkill: Strength for

WEITERLESEN

200916 Workout

40` EMOM“workaholic”1) 5 Power Clean 100/70kg2) 10 Barfacing Burpees3) 5 Muscle-ups4) 60 Double Unders Oly WodSkill: Split Jerk

WEITERLESEN

200915 Workout

Benchpress (paused)find heavy 3 Reps1 set every 2min (7 Sets)start @ 40% of 1RM 16` AMRAP“one step ahead”15m single Arm OH-Lunges12 HSPU / Pike Push

WEITERLESEN

200914 Workout

FSQ (paused)4 RepsStart with 50% of 1 RM FSQthird set should already be heavyevery 2 Minutes for 14 Minutes For time: 20`TCBenchmark “Angie”100 PLU100 Push

WEITERLESEN

200912 Workout

Deadlift (banded)find heavy 3 Reps1 set every 3min (5 Sets)start @ 50% of 1RM For time: 25`TC“Grind the Grinder”50 Wallballs50 Box Jump Over50 TTB /

WEITERLESEN

200911 Workout

10`EMOM Pull up holdTeams of 2: LvL White-Blue:Support with band (stand on it) LvL Blue-Purple:hold for 10-15 sec and do a neg. PLU LvL Brown

WEITERLESEN

200910 Workout

Push Press14`EMOMfind heavy 3 RMevery 2min (7 Sets) 5 Rounds“Pain is temporary”30 sec Echo Bike30 sec Rest30 sec Burpees30 sec Rest30 sec row30 sec rest

WEITERLESEN

200909 Workout

Squat Clean complexfind heavy complex 12`EMOM1 hang Power Clean + 2 hang Squat Clean Open 18.120`AMRAP8 TTB /KR10 DB hang Clean and jerks14 cal row

WEITERLESEN