WORKOUT WOCHENPLAN

Don’t stop when you are tired, stop when you are done

Montag

Kein WOD verfügbar

Dienstag

MOD3211

STRENGTH

Bench Press (5-5-4-4-3-3)

Set 1,2 @ 70-72%

Set 3,4 @ 75-77%

Set 5,6 @ 80-82%

every 2 Min.

WOD

Metcon (5 Rounds for reps)

EMOM x 15:

1: 8-12 DB Bench Press

2: 15/12 cal BIKE

3: XX C2B

L1: 15/10 kg

L2: 22,5/15 kg

L3: 30/22,5 kg

Score: C2B.

Scale to hardest pulling progression.

Try to maintain reps.

Weightlifting

Clean & Jerk, heavy consistency. (Weight)

5 @ 30%
3 @ 40%
3 @ 50%
3 @ 60%
3 @ 70%
2 @ 80%
1 @ 90%
every 2:00 min
then
10 x 1 @ 91% every 90 seconds.

Goal: Hit 100% of your lifts!

(30 min. session)

Mittwoch

MOD3212

ENGINE BUILDING

Metcon (Time ↓ Shorter is Better)

In teams of 2, for time:

100 cal ROW, 100 Deadlift

80 cal ROW, 80 Hang Power Clean

60 cal ROW, 60 Front Squat

40 cal ROW, 40 Push Jerk

20 cal ROW, 20 Cluster

Time Cap: 35 Min.

L1: 43/30 kg

L2: 61/43 kg

L3: 70/50 kg

Donnerstag

MOD3213

BOOT CAMP

Freitag

MOD3214

GAMEDAY

SKILL

12-15 Min. to establish forward rolls - welcome back to childhood 🙂

WOD

Adrian (Time ↓ Shorter is Better)

7 Rounds For Time
3 Forward Rolls
5 Wall Climbs
7 Toes-to-Bar
9 Box Jumps (30/24 in)
In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007
http://www.crossfit.com/mt-archive2/008598.html

Time Cap: 25 Minutes

Scale Forward rolls to 3 candle sticks: