WORKOUT WOCHENPLAN
Montag
Kein WOD verfügbar
Dienstag
MOD3191
STRENGTH
Back Squat (10x3 every 2 Min.)
80-85%
WOD
Metcon (AMRAP - Reps)
AMRAP 8 Minutes:
Ring Dips*🤌
*every time you break -→ 10 Air Squats
Scale to baned ring dips, or dips on boxes.
Weightlifting
Snatch Pull (On the 90's 5 sets, 5 reps. climbing)
Hang Snatch High Pull + Power Snatch (on the 90's 5x3. Climbing)
Snatch Complex (on the 90's x 7 @ 70%)
Snatch Pull + Hang Snatch High Pull + 2 Power Snatch + 2 OHS
Squat Snatch (5x every 2 Min. 2 Singles)
50%, 60%, 70%, 80%, 90%
Mittwoch
MOD3192
ENGINE BUILDING
Metcon (AMRAP - Rounds and Reps)
In Teams of 2, AMRAP 26 Min.
30 Pull Ups
50 Wallballs
50 Sit Ups
100 KBS
Every 2 Min., perform 10 Burpees.
L1: 16/12 kg ; 14/8 lbs.
L2: 24/16 kg ; 20/14 lbs.
L3: 32/24 kg ; 20/14 lbs.
Burpees do not count as reps for the score.
Donnerstag
MOD3193
Weightlifting
1 Power Clean + 2 Push Jerks (Weight)
Starting @ 30%, work up over 7 rounds every 2 Minutes to a heavy Complex.
WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 12 Minutes:
15/12 cal Erg*
9 Power Clean
15/12 cal Erg*
9 Push Jerks
*switch between row and bike.
L1: 43/30 kg
L2-3: 61/43 kg
Freitag
MOD3194
GAMEDAY
LIFT OFF.
Hang Power Snatch (12 Minutes to establish a heavy HPS.)
WOD
Andi (Time)
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
65lb/45lb
https://www.crossfit.com/210114
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
65lb/45lb
https://www.crossfit.com/210114
Time Cap: 20 Minutes
Samstag
MOD3195
BOOT CAMP
Sonntag
Kein WOD verfügbar
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