Training des Tages

am Samstag 11 Mai 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

CMYB 19.2

"Lonely Guns"

2 x 7 min AMRAP

A: 7 min

25 Ground to Overhead

50 Overhead Squats

750 m Row

AMRAP Pull Ups

B: 7 min

25 Ground to Overhead

50 Overhead Squats

750 m Row

AMRAP Toes to Bar/ Knee Raises

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Training des Tages

am Freitag 10 Mai 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

Structure

Tabata Pecstick Flutterkicks/Russian Twists

5 sets of

20 m Yoke Carry

into SB Hold

5 sets of

10-15 DB Decline Bench Press

 

5 supersets

10-12 BB Front Delt Raises

10-12 BBReverse Curls

 

Weightlifting

4 rounds

10 Deathmarch Steps

Rabbit

10 DB Hang Snatch

Broadjumps

 

Snatch Position

 

Find todays "3-Position-Snatch"

(Hip to Floor)


3-5 sets for 5 reps

DB Strict Press

BB Yates Rows

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Training des Tages

am Donnerstag 9 Mai 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

3 rounds

80 m Farmers Carry

10 DB Flys on floor

10 DB Floorpress

 

Push Up - Beep Test

 

For 8 rounds with a partner

Accumulate as many Shuttle Sprints as possible

while partner holds Sandbag in FloorPress-top

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Training des Tages

am Mittwoch 8 Mai 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

WOD

400 m Run

3 rounds

1 min DU/SU

8 MB Toss

12 MB Squat Pass

5 sets of

5 Sandbag Clean

Go up in weight!

EMOM x 20

1. 12/10 Cal Row

2. 6-8 Sandbag over Shoulder

3. 8-12 DB Thruster

8-10 Burpee to tagrtet

Core

Competitors

3 rounds

1 min DUs

10 KB Dimmel

8/8 KB SA Swing

6/6 KB SA Press

 

For time

5 rounds

9 Burpees - bar-facing

6 HSPU

3 Deadlift @ 65-75%

Rest 5 min

4 rounds

400 m Run

50 Double Unders

25 Hollow Rocks

Rest 5 min

3 rounds

15 Pull Ups

15 Hang Power Snatch

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Training des Tages

am Dienstag 7 Mai 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

Structure

Oblique Opener 1 min

200 m SB Carry

Oblique Opener 1min

200 m SB Carry

 

4 sets of

20 SB Calf Raises

into 20 m TipiToe Pecstick Lunges

 

4 sets of

SB Squats

into 30 m Sled Drag

 

Core

 

Weightlifting

2 rounds

40 DB Deathmarch Steps

20 DB Rows

10 Broadjumps

 

Clean Positions

 

Find todays heavy "3 Position Clean"

(Hip to Floor)

3-5 sets for 5 reps

Strict (Weighted) Pull Up

Strict (Weighted) Dips

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Training des Tages

am Montag 6 Mai 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

5 min AMRAP

40 Single Unders

10 Double Unders

5 Slamballs

CMYB WOD 1

3 x 5 Min AMRAP

90 Double Under

30 Altern. DB Snatch

30 Boxjump Overs

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90 Double Unders

60 Altern. DB Snatch

60 Boxjump Overs

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90 Double Unders

90 Altern. DB Snatch

90 Boxjump Overs

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Training des Tages

am Samstag 4 Mai 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

TeamWOD

800 m MB Jog

In teams of two

3 rounds

50 Wallballs

40 Hang Power Cleans

30 Cal Row

Rest 3 min

30 syncr. Burpee to plate

40 Jumping BMU

50 Thruster

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Training des Tages

am Freitag 3 Mai 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

Structure

Boulder-Shoulder

Rear-Side-Front Delts

 

EMOM x 5

4 SB Toss

4 sets of

10-12 Seated SB Press

 

2-3 sets of

Max SB Seated Front Rack Hold

5 supersets

5-8 Yates Rows

Into 10-15 Lat Push Downs

Weightlifting

3 rounds

30 sec KB Dimmel

30 JJs

8 MB Toss

2 sets of

5 SB Press
into Max Distance OH Carry

 

EMOM x 5

5 Muscle Snatch

EMOM x 5

3 Power Snatch

EMOM x 5

1 Squat Snatch

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Training des Tages

am Donnerstag 2 Mai 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

2 rounds

200 m Farmers Carry

10 AB Roll Outs

5 Tuck Jumps

Chest Opener

5 sets of

12 DB Bench Press

 

For Time

800 m Run

40 DB Clean & Jerk

800 m Run

60 DB Snatch

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Training des Tages

am Dienstag 30 April 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

Structure

Core

800 m SB Carry with partner

 

5 sets of

15-20 Leg Extension

into SB Squats

 

Drag & Push

 

Weightliftng

3 min Single Under

BB warm Up

 

4 sets of

3 seated Box Jumps

Increase height every set.

 

E2M for 14 min

5 Clean & Jerk

Build up from T`n G to heavy singles

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