Training des Tages

am Samstag 9 Februar 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

Weightlifting

4 rounds

30 Double Unders

10 Lunges

5 Hindu Push Ups

 

EMOM x 5

5/5 DB Snatch

5 Boxjumps

 

E2M for 8 min

3 Hang Power Snatch

4 Snatch Grip Push Press

E2M for 8 min

3 Hang Power Snatches

3 OHS

 

Team WOD

3 sets of

30 m Sled Drag into

10 Jumping Lunges

 

In teams of two 23 min

5 HPC

10 BB FR Lunges

400 m KB Run

A does Barbell work, B planks, both run.

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Training des Tages

am Freitag 8 Februar 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

Structure

400 m Sandbag Carry

Oblique Opener

 

5 rounds

:30 sec KF+KB Deadlift

:30 sec KB Swing

:30 Rest

 

Build up to a solid

One Arm Deadlift

 

For Quality and Glutes

150 SB Squats

Every break 5 SB Clean

 

Team WOD

3 sets of

30 m Sled Drag into

10 Jumping Lunges

 

In teams of two for 23 min

5 Hang Power Clean

10 BB FR Lunges

400 m Run

A works, B planks, both running with KB

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Training des Tages

am Donnerstag 7 Februar 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

WOD Class

3 rounds

Ball-Cone Shuttle Run

2rounds

5 Dog-Cobra

10 Sandbag Dimmels

 

4 sets of

8/8 Bulgarian Split Squats

into 10 -15 Hip Thrust

Rest 1 min between sets

 

EMOM x 16

1. 15 KB Swings

2. 15 Goblet Squats

3. 15 KB Swings

4. 15 Push Ups

Mit lieben Grüßen von Jarek K. aka JB

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Training des Tages

am Mittwoch 6 Februar 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

8 min

100 m Farmers Carry

15 Hammer Curls

15/15 OA KB Swings

4 sets of

100 m Sandbag Carry into

Max Ring Rows

 

For time

21-15-9

Wallballs

Push Ups

Cal Row

 

Competitors

3 sets Max str Pull Ups

2 sets Max Push Ups

1 set Max Squats


500 m Row

1500 m Bike

500 m Row

 

12 min AMRAP

15 Toes to Bar

12 DB Box Step Overs

9 HSPU

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Training des Tages

am Dienstag 5 Februar 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

Structure

1 set

200 m SB Carry into 20 SB Squats

into 60 sec Oblique Opener

2 sets

100 m SB Front Rack Carry

into 60 sec Plank

 

Shoulder Opener

One Arm BB Press

3-5 sets of

SB Overhead Carry

 

Boulder Shoulder

 

Weightlifting

4 rounds

70 Single Unders

10 Lunges

5 Dog-Cobra

 

4 sets of

10 Sumo Dimmel Deadlifts

 

E2M for 8 min

3 Hang Power Clean

3 Front Squats

E2M for 8 min

3 Hang Squat Clean

3 Jerks

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Training des Tages

am Montag 4 Februar 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

2 rounds

:30 sec Shuttle Run

:45 sec Plank

:30 sec Shuttle Run

Oblique Opener

 

4 sets of

10 strict Leg Raises into

Dead Bug

 

For Time

40-30-20-10

DB Push Press

Air Squats

Sit Ups

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Training des Tages

am Freitag 1 Februar 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

Structure

4 sets of

15-20 seated DB Press

into Max neutral DB Push Ups

4 sets of

8-10 Yates Rows

into Max Chin Up Hold

Build upto a heavy Farmers Carry

Team Wod

Strongman Relay

 

In teams of two for time

7 rounds

40 Wallballs

30 BoxJumps

20 DB C&J

Finisher:

100 MB Sit Ups

100 Cal Row

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Training des Tages

am Donnerstag 31 Januar 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

WOD Class

4 rounds

100 m Sandbag on shoulder

Bearcrawl

Broadjump

 

3 sets of

100 m Bottom Up Carry into

5/5 KB Windmills

 

12 min AMRAP

20 DB Hang Snatch

10 K2E

100 m Farmers Carry

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Training des Tages

am Mittwoch 30 Januar 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

WOD Class

200 m Run

200 m MB FR Carry

2 rounds

MB G Press

MB Squeeze Squats

MB Thruster

MB Pec Hold

each for 30 sec + 30 sec rest

 

E3M for 15 min

20/16/12/8/4 Thruster

Go Up in weight each set!

 

For time

2 km Run

 

Competitor

2 rounds

MB...

 

E2M for 10 min

25/20/15/10/5 Thruster

 

3 sets

Max SB Bench Press

Max str Pull Ups

 

For time

2 km Run

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Training des Tages

am Dienstag 29 Januar 2019 / in der Kategorie WOD. / Geschrieben von Crossfit Goch

Structure

8 min AMRAP

16 Bipolar Königsfeder KB Squats

16 Bipolar Königsfeder Dimmels

80 m MB Squeeze Carry

 

4 sets of

10/10 Front elevated Split Squats

Side Bench Plank + 10 Leg Lifts

 

In 12 min build to a heavy 12-15 Sandbag Squats

 

2 sets

Heavy Harness Bear Crawl - all out!

Weightlifting

7 min

10 SB Squats

5 Broadjumps

50 Single Unders

 

4 sets of

12-15 Dimmel Deadlifts

1 min rest


EMOM x 6

3 Clean Pulls

EMOM x 5

2 Clean Deadlift with 2 sec pause at knee

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