Training des Tages

  • Geschrieben von Crossfit Goch am Donnerstag 23 Mai 2019 in der Kategorie WOD.

8 min

Shuttle Run

10 Ring Rows

10 Grex Press

 

4 sets of

20-30 sec Chin over Bar Hang

20-30 sec Push Up Bottom Hold

Rest 1 min

 

14 min AMRAP

20 KB Swings

10 KB Thruster right

20 Mountain Climber

10 KB Thruster left

Training des Tages

  • Geschrieben von Crossfit Goch am Mittwoch 22 Mai 2019 in der Kategorie WOD.

WOD

1 min DUs

10 DB Pec Flys

Crab

1 mkn DUs

10 Pec Flys

10 No Push Up Burpees

 

Bench Press

A: 5x5

B: 5-4-3-2-1-1-1

 

For Time

4 rounds

20 Burpees

20 Sit Ups

30 Double Under

30 Walking Lunges

 

Competitor

Lauf ABC

BB Warm  Up

 

CF Linchpin - MMM

In teams of two

40 C&J

1 mile run

30 C&J

1 mile run

20 C&J

1 mile run

10 C&J

Training des Tages

  • Geschrieben von Crossfit Goch am Dienstag 21 Mai 2019 in der Kategorie WOD.

Structure

Oblique Opener

Core

 

200 m SB FR Carry

 

E2M for 10 min

6/6 heavy KB STOH

12 Yates Rows

 

Work up to a heavy 3RM of

1 SB Clean

1 SB Front Squat

1 SB Thruster

1 SB Shoulder to Overhead

 

Finisher: Sleds & Bags

 

Weightlifting

2 rounds

1 min SU

5 Broadjumps

8 MB Toss

 

Accumulate 50 m

SA DB OH Lunge

 

E2M for 12 min

3 Snatch High Pulls

2 Hang Power Snatch

EMOM x 6

3 OHS

Training des Tages

  • Geschrieben von Crossfit Goch am Montag 20 Mai 2019 in der Kategorie WOD.

200 m Pec Carry

Rabbit, Bear

200 m Suitcase Carry

 

5 rounds
2 rounds "Cindy"

80 m Farmers Carry

 

3 sets of

30 m Rope Pull

into Drag

Training des Tages

  • Geschrieben von Crossfit Goch am Samstag 18 Mai 2019 in der Kategorie WOD.

CMYB - 2019 TeamWOD

2 rounds

300 m Row

20 MB Lunges

10 SA KB Swings

 

WOD 3 - Kettlehell

15 Minuten AMRAP

16 Meter Synchron Kettlebell Walking Lunges
120 Kettlebell Swings
80 Handrelease Push-ups
16 Meter Synchron Kettlebell Walking Lunges
90 Kettlebell Squats
60 Handrelease Push-ups
16 Meter Synchron Kettlebell Walking Lunges
60 Kettlebell Cleans
40 Handrelease Push-ups
16 Meter Synchron Kettlebell Walking Lunges
30 Kettlebell Thruster
20 Handrelease Push-ups

Training des Tages

  • Geschrieben von Crossfit Goch am Freitag 17 Mai 2019 in der Kategorie WOD.

Structure

Tabata Hollow Hold

Tabata MB Hip Thrust Hold

 

EMOM x 10

1 min KB Walking Lunges

1 min Rest

 

4 rounds

200 m SB Carry

50 Air Squats

*for every drop during the carry do 10 burpees

Weightlifting

3 min SU

3 rounds

5 Boxjumps

7 SB Lab Extensions

9 Airsquats

 

15-12-9-6

Squat Clean Thruster

Rest 2 min between sets and increase weight from set to set.

 

4 sets of

3 Clean Deadlit

Training des Tages

  • Geschrieben von Crossfit Goch am Donnerstag 16 Mai 2019 in der Kategorie WOD.

WOD

4 rounds

100 m Suitcase Carry

10/10 Banded Lat Pulls

10/10 Banded Push Downs

 

E2M for 10 min

8 Yates Rows

into 30 sec Ring Row Hold

 

12 min AMRAP

30 KB Swings

20 Ring Rows

10 HR Push Ups

Training des Tages

  • Geschrieben von Crossfit Goch am Mittwoch 15 Mai 2019 in der Kategorie WOD.

WOD

200 m Run

20 Pike Sit Ups

100 m Farmers Carry

10 Pike Sit Ups

 

Inchworm + Push Ups

 

5-4-3-2-1-1-1

Push Press - E2M

 

21-15-9

Sandbag Push Press

Toes to Bar

Run 400 m between rounds. (x2)

 

Competitors

AMRAP 7 min

6 Pull Ups

5 Burpees

4 Hang Power Clean

3 Thruster

Rest 5 min
4 rounds

400 m Run

7 Hang Squat Snatches

3 Rope Pull Ups

Rest 5 min

3 rounds

20 Deadlift

15 Ring Dips, strict

Training des Tages

  • Geschrieben von Crossfit Goch am Dienstag 14 Mai 2019 in der Kategorie WOD.

Structure

Oblique Opener (feet on wall)

400 m SB Carry

 

3 sets of

12-15 BB Dimmel Deads

12-15 BB Pendlay Rows

12-15 DB Hammer Curls

:30 sec Push Up Plank

 

3 -4 sets of

30 m Farmers Carry - heavy

4 supersets

:30 Pecstick Flutterkicks

:30 SB seated Front Rack Hold

Rest 1 min

 

Weightlifting

4 rounds

10 Deathmarch Steps

Rabbit

10 DB Hang Snatch

Broadjumps

Snatch Position

Find todays max weight "3-Position-Snatch"

(Hip to Floor)


3-5 sets for 5 reps

DB Strict Press

BB Yates Rows

Training des Tages

  • Geschrieben von Crossfit Goch am Montag 13 Mai 2019 in der Kategorie WOD.

4 rounds

60 m Sled Push

15 JJs

3 Inchworms

 

Oblique Opener

 

Tabata This!

Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up