Training des Tages

am Mittwoch 22 November 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

A.
Build up to a 8 RM Sandbag Front Squat in 15 minutes

B.
In teams of three, alternating complete rounds, complete five rounds each for time of:
5 Power Cleans
5 Thrusters
10 Alternating Back Rack Lunges

C.

Core

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Skill: Weightlifting

am Dienstag 21 November 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

A. Skill

Deficit Snatch Grip Deadlift

B. EMOM x 8

5 Snatch High Pulls from Hangposition

C. Every 2 minutes for 12 (6 Sets) of

12 Alternating DB Snatches + 12 Box Jump Overs

D. Sandbag OH Carry

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Training des Tages

am Montag 20 November 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

A.

15 Minutes to Build up to a Heavy 5- RM Sumo Deadlift from Blocks.

B.
Every minute, on the minute, for 20 minutes, perform:
5 Burpees
10 Kettlebell Swings

C. 

400 m SB Carry

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Training des Tages

am Sonntag 19 November 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

A. Gymnastic Skill

Pistol Squat aka einbeinige Kniebeuge

B. AMRAP "Angie" 25 minutes of:

25 Pull Ups

25 Push Ups

25 Squats

25 Sit Ups

C. 3 Sets:

100 m Carry Farmers or Sandbag

30 sec Side Plank each Side

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Training des Tages

am Donnerstag 16 November 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

A.
Three sets of:
Pull-Ups x 3-5 reps @ 51A1
(These are controlled negatives. Use some kind of assist to begin the movement with your chin over the bar, hold for one second, then lower yourself to full lockout over the span of 5 seconds. Shake out in between reps as needed, and load these with as much weight at possible while maintaining a 5 second descent.)
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Jump Rope Technique Practice x 45-60 seconds
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run 
10 SB Floor Press 

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Training des Tages

am Mittwoch 15 November 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

A.
Three sets of:
KB Half Kneeling Press x 8 reps each Side
Rest 45 seconds
Stiff legged Deadlift x 8 reps @ 3010
Rest 45 seconds
Supine Leg Lowering x 10 reps @ 3011
(lower back remains in contact with the floor)
Rest 45 seconds

B.
For time:
100 Double Unders
20 DB Deadlifts
40 Sit ups
80 Ring Rows
40 Sit ups
20 DB Deadlifts
100 Double Unders

C.

400m SB Carry

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Skill: Weightlifting

am Dienstag 14 November 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

A.

Power Clean and Pussh Jerk Technik

B.

Take 15 minutes to build to a 3-RM Power Clean& Push Jerk

C.

30 Power Cleans for Time with 60 % of  your todays 3 RM

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Training des Tages

am Montag 13 November 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

A.
Eight sets of

5 SB Cleans / 5 High Box Jumps

* Rest 20 sec. Between Sets!

B.
Four sets for max reps of:
60 sec. Max SB Squats
60 seconds of Kettlebell Swings
Rest 2 minutes

C.

Core

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Training des Tages

am Sonntag 12 November 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

A.

Strict Handstand Progression

B.
Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes

C.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses
10 Alternating Front Rack Reverse Lunges
10 Burpees Over the Barbell

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Teamsamstag

am Samstag 11 November 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

In Team of 2 for Time:

AMRAP 22 Minutes

44 Double KB Swings

44 Box Jumps

44 Cal Row

44 Wall Balls

44 Burpees

* Rest 5 Minutes

200 SB Lunges

400 SB Carry

800 m Run

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