W.O.D Montag

Kraft:

5x 10 Kettlebell Frontrack Squats AHAP

 

Metcon:

10 min Amrap

3-6-9-12-15-18-21 +3

Burpees

Boxjumps

Cal Row

Sonntag

RESTDAY

 

WOD Samstag

A) Kraft

15 min Zeit für 3 RM Thruster

 

B) Metcon

CrossFit Games Event 4 Version

For Time

10-8-6-4-2 Thruster  RX 60/40   (Scale 60% aus Teil A)

5-4-3-2-1 Wallwalks

T.C. 15 Min

WOD Freitag 30.07.21

Kraft:

Backsquats 5×5

Metcon:

For Time 2500/2000 m Row

E2MOM 8 Sandbag/Slamball over Shoulder

T.C. 15 Min

WOD Donnerstag 29.07.21

 

5 Sets each for Time

Rest as needed

40 m Sled Sprints  30/20 kg Load

 

Endurance 16 Min EMOM

Min 1: 40 Sek max cal Row 20 Sek Rest

Min 2: 40 Sek max Ground to Overhead Plate 15/10 kg  20 Sek Rest

Min 3: 40 Sek max Burpees on Plate 20 Sek Rest

Min 4 Rest

Mittwoch 28.07.21

WOD

Kraft:

Deadlift  5×5

 

Metcon :

12 Min Amrap

5 Boxjumps

10 American KB-Swings

15/12 cal Row

 

Kraft

5 Runden arbeiten an strict  Muscle ups oder strict Pullups u. Push ups

Skill

arbeiten an  Handstandfähigkeiten

 

Metcon

8 Min Amrap

1 Ropeclimb

20 DB h.p. Clean and Jerk  22,5/17,5 kg

WOD Montag 26.07.21

Kraft
A)
5/3/1 Explosiver Zug Power Clean / Power Snatch
B)
3×5 Backsquats

Metcon
9 Runden
30 Sek Work 30 Sek Rest
KB-Swings
KB walking Lunges
Burpees

Samstag 24.07.21

Strongman Workout

A)

10 Min.

1 Min Work 1 Min Rest

Slamball over Shoulder for Reps and Weight

 

B)

10 Min.

1 Min Work 1 Min Rest

Trapbar Carry for Distance (5×5 Last Deadlift)

 

C)

10 Min

1 Min Work 1 Min Rest

Sledpush for Distance (1,5x Bodyweight)

 

Strenght:
Power Clean 5/3/1

Metcon:
For Time
1000/800 m Row
into
21-15-9
Deadlifts
Boxjumps

RX 100/70 kg

T.C. 15 Min