DL every 3 Minutes for 15 Minutes8 Repsall weights should be “”working”” weights and around 60% of 3 RM For Time: TC`15“Grown Strong”30 Man/Women-MakersRenegade row leftRenegade row rightPush upSquat CleanShoulder to OverheadOverhead Lunge leftOverhaed Lunge rigth Double DB 22,5/15kg
Pull up10` EMOM Beginner (white-orange):10` EMOM neg. PLU Advanced (blue-Black):10` EMOM PLU Elite (Red):10` CTB (pronierter Griff) Hero “Helton” TC`253 Rounds for time:800m run30 DB Squat Clean 22,5/15kg30 Burpees
Split Jerk5` Practice with whole Groupe Coaches Note: Beginner (white-orange):10` EMOM: 5 Split Jerks (easy weigth) Advanced (blue-Black):10` EMOM: 3 Split Jerks (increase weight) Elite (Red):10`: find 2RM 11`AMRAP“Tear it”2 single arm KB hang Power Snatch 24/16kg26 DU increase the Snatches by 2 Reps every Round Fundamental Wod10` AMRAP 10 WB Bearhug Lunges 10 WBs10 …
OHSevery 2 Minutes for 14 Minutes3 Repsall weights should be “”working”” weights and around 60% of 3 RM 3 Rounds: 30on 30 off for 5 Minutes“Treshhold Thursday”1) Row2) OHS 40/30kg3) Echo Bike Gym WodSkill: Strength for Handstand hold Fundamental Wod15` AMRAP7 Push Press9 Ring Rows11 cal Row
Strength and Skill10` HSPUProgression Beginner (white-orange):8` EMOM: Wall Climb Advanced (blue-Black):8` EMOM: Pike Push up Elite (Red):8`AMRAP: strict HSPU OPEN 17.413`AMRAP 55 DL 100/70kg 55 WBs55 cal row55 Handstand Pushups Oly WodSkill: Barbell-Cycling Power Snatch Fundamental Wod12` AMRAP2 hang Power Snatch4 Box Jumps8 ASQ
Name: Sascha Pfeiffer Alter: 34 Beruf ? Agiler Coach (Ich darf Führungskräfte dabei unterstützen, dass die Arbeit für Ihre Teams mehr Spaß macht und mehr Wert bringt) Seit wann bist du bei CrossFit-Rhein-Neckar? Seit Mitte 2019 Hobbies? Ich habe nicht das eine Hobby, sondern beschäftige mich mit ganz vielen kleinen Dingen. Warhammer Figuren bemalen steht …
BSQevery 3 Minutes for 15 Minutes8 Repsall weights should be “”working”” weights and around 60% of 3 RM 20` AMRAP“Nicole”400m Runmax effort Pull ups Oly WodSkill: Squat Snatch Gym WodSkill: Bar Muscle ups Fundamental WodFor time:21-15-9DeadliftBurpee over the Bar
Strict Pressevery 2 Minutes for 12 Minutes6 Repsall weights should be “”working”” weights start around 60% of your 1RM 12` AMRAP“Humbling Metall”2-4-6-8-10-12-14-….Single arm Overhead Lunge 32/20kgDouble KB Basic Swing 32/20kg Start every Round with 3 Burpee Box Jumps Oly WodSkill: Clean Pull + 2 Power Clean Fundamental Wod12` AMRAP1-2-3-4-5-6-….KB Power SwingDip / Bench DipKB Front …
DL every 3 Minutes for 15 Minutes10 Repsall weights should be “”working”” weights and around 60% of 3 RM 2 Rounds for Time: TC`20“Invictus”10 RMUS/BMUS/CTB/PLU30 double DB DL 22,5/15kg60 Single Arm Push Press 22,5/15kg
Pull upTeams of 2 Beginner (white-orange):10` EMOM neg. PLU Advanced (blue-Black):10` EMOM PLU Elite (Red):1-2-3-4-5-6-7-8-9-10(every set need to be ub!)after hitting max do max effort sets until time is over Hero “Walsh” TC`4 Rounds for time:22 Burpee Pull ups /JPLU22 Backsquats 85/60kg200m run with 20kg over head