Training des Tages

am Donnerstag 9 November 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

A.
Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift

B.
Five rounds for time of:
10 Deadlifts 
15 Toes to Bar
200-Meter Run

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Training des Tages

am Mittwoch 8 November 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

A.

EMOM x 7

6 KB Squat Jumps/ 6 KB Rows (3/3)

B.

In teams of three, complete 5 sets each of:

500 Meter Row
10 Kettlebells or Dumbbells Front Squats
10 Burpees

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

C.

200 m SB Carry

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Training des Tages

am Montag 6 November 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

Skill:
1. Snatch Position work

2. Every 2 minutes for 16 minutes of,
1 Hang Muscle Snatch
3 Hang Power Snatch
5 Behind the Neck Press (snatch grip)

3. 2 Sets:
Max Distanz SB overhead Carry

Kurs:

A.
Take 15-20 minutes to build to a 3-RM Shoulder Press

B.
Complete as many rounds as possible in 12 minutes of:
3 Strict Pull-Ups
6 Strict Handstand Push-Ups or L-Seated DB Presses
9 Stationary Dips

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Teamsamstag

am Samstag 4 November 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

A.

6 Sets with 30sec. Rest between Sets of:

5/5 DB Hang Power Snatches

5 lateral Benchjumps

B.

Teams of 2 for time:

Buy in: 400 m Run with Medball

100 Squats

50 Pull ups

100 Sit ups

50 Pull ups

100 KB Swings

50 Pull ups

100 Squats

Buy out 800 m Sled pull/Drag (60/40 kg)

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Training des Tages

am Donnerstag 2 November 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

A.

Four sets of:
Dumbbell Bench Press x 10 reps @ 20X1
Rest 45 seconds
Supinated-Grip Pull-Ups x 6 reps @ 2111
Rest 45 seconds
Dead Bug hold x 30 seconds
Rest 45 seconds

B.
Against a three- minute running clock, complete the following:
400 Meter Run

20 Slam Balls
Push-Ups x Max Reps
Rest two minutes between sets, and complete a total of four sets.

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Training des Tages

am Mittwoch 1 November 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

A.

EMOM x 6

5 SB Anderson Box Squats/ 5 Rear Delt and 5 Side Delt Flys

B.

Three sets for max reps of:
60 seconds of Wall Ball Shots (20/14 lbs)
60 seconds of Rest
60 seconds of Cal Row
60 seconds of Rest
60 seconds of Box Jumps (24″/20″)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest

C.

400 m SB Carry

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Training des Tages

am Montag 30 Oktober 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

Skill:

A. Power and Hang Power Clean Technik

B. Every 2 Minutes for 8 Minutes

1 Power Clean/ 2 Hang Power Clean/ 1 Push Press

C. Sandbag "Grace"

30 SB Clean and Jerk for time

Kurs:

A.

Three sets of:
Deadlift x 10 reps @ 3011
Rest 45 seconds
Dumbbell Z-Press x 8-10 reps @ 2111
Rest 45 seconds
Alternating Reverse Lunge with Dumbbells x 10 reps each leg @ 2010
Rest 45 seconds

B.
For time:
40 Kettlebell Swings
20 Dumbbell Push Presses
30 Kettlebell Swings
15 Dumbbell Push Presses
20 Kettlebell Swings
10 Dumbbell Push Presses

C.

Carry 200 m SB or Farmers Carry

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Training des Tages

am Sonntag 29 Oktober 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

A.

Skill: Ring Dips

Skalierungen etc.

B.

AMRAP 20 Minutes

10 SB Cleans

20 m SB Overhead Carry

10 Pull ups

20 Abmat Sit ups

10 Dips

C.

Coaches Choice

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Teamsamstag

am Samstag 28 Oktober 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

Teams of two for Time 3 rounds:

Run 800 meters
60 DB Squat cleans
60 Burpees

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Training des Tages

am Donnerstag 26 Oktober 2017 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

A.

In teams of two, partners alternate whole sets to complete 5 sets each of:
400 Meter Run
20 Wall Ball Shots
10 Unbroken Deadlifts

B.

3 Sets:

max Distanz SB Carry

* Rest 90 sec. Go up in weight!!!

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