WORKOUT WOCHENPLAN

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

Montag

Kein WOD verfügbar

Dienstag

MOD3269

STRENGTH

Bench Press (5x5 @ 75-80% every 2 Min.)

WOD

Metcon (Time)

For Time, 5 Rounds of:

10 dbl DB HPC

10 dbl DB S2OH

155m DB Farmers Carry

Time Cap: 20 Minutes

L1: 15/10 kg

L2-3: 22,5/15 kg

Weightlifting

Tall Clean (6x4 every 1:30)

30-35-40-45-50-55%

add a Push Press to each final rep.

Hang Clean (5x3 every 1:30)

Set 1,2 @ 60%

Set 3 @ 65%

Set 4 @ 70%

Set 5 @ 75%

add a Push Jerk to each final rep.

2 Position Clean (4x1 every 2 Min.)

Hang + Floor

Set 1,2 @ 75%

Set 3 @ 80%

Set 4 @ 85%

add a Split Jerk to each final rep.

Clean and Jerk (5x1 every 2 Min.)

Set 1 @ 85%

Set 2 @ 90%

Set 3 @ 95%

Set 4 @ XXX

Set 5 @ XXX

Mittwoch

MOD3270

ENGINE BUILDING

Metcon (9 Rounds for reps)

3 Rounds of:

2 Min AMRAP 1 Min Rest:

XX cal ROW

max Devil Presses

30 Kettlebell Swings

max Box Jump Over 60/50cm

45 sec. D-Ball Bear Hug

max D-Ball over Shoulder AHAP

L1: 15/12 cal ; 15/10 kg DB ; 16/12 kg KB

L2: 20/15 cal ROW ; 22,5/15 kg DB ; 24/16 kg KB

Donnerstag

MOD3271

Weightlifting

Power Snatch (12 Minutes to establish a 3 RM TnGo PS.)

WOD

2009 CF Games Event 5 (Time)

3 Rounds for time:

30 Wallballs

30 low hang Squat Snatch

Time Cap: 20 Minutes.

Rx: 35/20 kg BB ; 20/14 lb WB

scale as needed.

Gymnastics

T2B (2 Rounds for reps)

Warm Up: Tabata
- Seated Single Leg / Double Leg Compression
- Superman Hold
Technique:
- Kip Swing
- Banded Lat Pull Downs
- Hanging Knee Raises / Leg Raises
- T2B
Strength:
- 8 rounds / 01:30 min
- 8-10 weighted HKR
- 8-10 Bench Press
Mobility

Freitag

MOD3272

GAMEDAY

Hotshots 19 (Time)

6 rounds for time of:
30 squats
19 power cleans (95/135 lbs)
7 strict pull-ups
400-meter run

In honor of the 19 members of the Granite Mountain Hotshots firefighting team who tragically lost their lives while fighting a fire in Yarnell, Arizona on June 30, 2013.
https://www.crossfit.com/workout/2013/08/31#/comments

Time Cap: 40 Minutes.

Scale to teams of 2 if needed and do the run together.