Training des Tages

am Donnerstag 18 Juli 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

2 km Row with partner

A rows

B 20 JJs, 10 MB Thruster

Shoulder Burner

 

For time
50-40-30-20-10

Ring Rows

KB Swings

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Training des Tages

am Mittwoch 17 Juli 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

2 rounds

200 m Run

Panther

30 Flutterkicks

Crab

 

EMOM x 12

1. 30 sec Hollow Hold

2. 30 sec Superman

3. 30 sec Tuck Hang

4. 30 sec Handstand Hold- wallfacing

 

5 rounds

20 DB Snatch

15 Push Ups

10 Goblet Squats

Run 200 m between rounds

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Training des Tages

am Dienstag 16 Juli 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

Structure

4 sets

30 m Sled Drag into 30 m Sled Push

10-15 1/2 KB Swings

20 KB Reverse Lunges

 

Find a 1 RM for One Arm Deadlift (left&right)

 

Accumulate 240 m 1 Arm BB Suitcase Carry

@ 50% of todays 1 RM

3-4 sets

5-8 Bulgarian Split Squats with pause

 

400 m Sandbag Carry

 

Weightlifting

2 rounds

10/10 Single Arm KB Swings

10 MB Leg Curls

10 Hip Thrust - shoulder on MB

 

5-4-3-2-1

SB Ground to Lab Extension

 

5 sets of

3 Sumo Deadlift

 

3 sets of

15 DB Bench Flys

into 5-5-5 BB Bench, varied grips

into Max SB Bench

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Training des Tages

am Dienstag 16 Juli 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

Structure

4 sets

30 m Sled Drag into 30 m Sled Push

10-15 1/2 KB Swings

20 KB Reverse Lunges

 

Find a 1 RM for One Arm Deadlift (left&right)

 

Accumulate 240 m 1 Arm BB Suitcase Carry

@ 50% of todays 1 RM

3-4 sets

5-8 Bulgarian Split Squats with pause

 

400 m Sandbag Carry

 

Weightlifting

2 rounds

10/10 Single Arm KB Swings

10 MB Leg Curls

10 Hip Thrust - shoulder on MB

 

5-4-3-2-1

SB Ground to Lab Extension

 

5 sets of

3 Sumo Deadlift

 

3 sets of

15 DB Bench Flys

into 5-5-5 BB Bench, varied grips

into Max SB Bench

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Training des Tages

am Montag 15 Juli 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

800 m Run

 

3 sets

60 m Sled Side Drag

into Max Plank

 

4 -5 sets, :70 sec on - :20 sec off

Elevated KB Reverse Lunges

Wallball Sit Ups

DB Hang Clean & Jerk

Side Bench Jumps

DB Plank Rows

 

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Training des Tages

am Samstag 13 Juli 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

TeamWOD

3 rounds

Sled Push

Suitcase Carry

In teams of two

40 altern. Sandbag over Bar

400 m Sandbag on Shoulder

80 Toes to Bar

400 m Run

80 Burpee Boxjumps

400 m Sandbag on Shoulder

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Training des Tages

am Freitag 12 Juli 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

Structure

6 Sumo Stance KB Squats

:30 sec Bench Arch Hold

 

5 sets of

5 Sumo Deadlift

 

4 sets

5 SB Cleans into SB Frontrack Carry

Go up in weight each set. Penalty for dropping Max SB Squats.

 

Weightlifting

3 min SU

Burgener + BB Warm Up

 

E2M for 12

3 Snatch High Pull

3 Muscle Snatch

3 Snatch Push Press

 

5 sets of

3 Overhead Squats

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Training des Tages

am Donnerstag 11 Juli 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

8 min

10 MB Slams, 80 m Pec Carry

10 MB GPress, 80 m MB OH Carry

 

Skill: DB Clean & Jerk

Move different weights in small sets and find the one for the WOD.

5 rounds

20 Lateral Box Step Overs

10 One Arm DB C&J

15 Sit Ups

10 One Arm DB

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Training des Tages

am Mittwoch 10 Juli 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

WOD

3 rounds

A: 350 m row

B: 10 Banded Good Mornings, Pecstick Presses

3 sets of

Partner Rope Pull

into Max DB Push Press/SB Hold/DB Push Press

9 min AMRAP

2 Burpees

2 KB Lunges

2 Boxjumps

2 PullUps

Add 2 reps each round.

Rest 2 min

9min AMRAP

Start where you finished and go down 2 reps each round.

If time remains AMRAP Airsquats.

 

Competitors

Toes to Bar - Breakdown

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Training des Tages

am Dienstag 9 Juli 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

Structure

200 m SB Carry

into 2 min Oblique Opener

 

E2M for 20 min

3 x 200 m run, 15 SB Hip Thrust

4 x 20 Side Lunge, 20 SB FR Reverse Lunges

3 x 16 Bipolar SB Squats, 8 SB Lab Extensions

3-4 sets

Heavy Farmers Carry

 

3 supersets

10 Lateral Raises

10 Rear Delt

10 Front Raises

3 sets

8-10 Tempo Shruggs

 

Weightlifting

4 rounds

10/10 side steps, 12 SB Squats, 10 SB Floorpress, 5 SB Lab to Shoulder

 

10-8-6-4-2

Squat Clean, finish every set with 10 DB Floorpress

Rest as needed

 

4 sets of

3 Paused Backsquats

3 sec pause at the bottom

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