WOD 29/6/15

1x du ladder

2x 6 squats
6 box slide ups
6 good morning
6 one legged romanian kb dl each leg

1x 300m run

squat routine

300m run

5min squat on air pads

300m run

3x 30sec deep squat hold 32/24kg kb
30sec rest
300m run

Hang Clean
5 clean deadlift
5 hang clean high pull
5 front squat
5 hang clean

Basic Strength
High-Hang Clean (8×3)
take 15min to do 8-10sets of 3 reps high hang clean last set 60kg

focus on sitting down as fast as possible and catching the bar in a stable position before standing up. Weight is of no importance!!!

Metcon (No Measure)
50du / 100su
15 burpees
5 hang clean

*rest between rounds is 300m jog at easy pace
*choose a weight that is easy to stand up but challenges you in the catch

Sunday- little training session 28/6/15

I went to the box to get some work done… 🙂 Haha, sounds like my job.

I actually wanted to do some weightlifting pulls and gymnastic skills…

Rhein am Neckar competition
2×5 snatch and clean (high) pull
I started doing high pulls for the snatch practice, using 32kg/35kg/37.5kg and 41,kg.
During the clean pulls I again realized how bad my technique is, so I switched to pulls, tried to work on my speed and pulling the bar close to my body, using heavy weights (54/60/64kg)

5 rds for quality
20 pistols
2 kipping mu
2 strict hspsu

amrap 10
30 double unders
8/10 butterfly pull ups
10 med ball side throws (20lbs)

WOD 27/6/15

1x 300m run
3x 6 ring rows
6 push ups
3 planche lean
3x 1min plank
30 sec side plank each side

Basic Strength
Shoulder Press (1×5)
e1:30mom 9
5 explosive shoulder press 15/20/25/30/35/40
*work up to a weight that feels heavy but not slow

Metcon (No Measure)
emom 9
20sec work, 40sec rest
*change partner every round

Metcon in teams of 2
rest 5min between workouts
Metcon (AMRAP – Rounds and Reps)
amrap 7
22 c2b pull ups
8 front squats 80/55
Metcon (AMRAP – Rounds and Reps)
amrap 7
5 deadlift 100/70
10 high box jumps
10 burpees over the bar
Metcon (AMRAP – Rounds and Reps)
amrap 7
6 strict hspu
15 swings 24/16

Afternoon Session

Back Squat
Rhein Neckar Competition Programm
1×10 64kg
2×10 65kg (counted wrong, supposed to be 70kg but felt heavy anyways)

Front Squat (Invictus)
2 reps 65%/75%/85%/90%/90%

Benchpress (Rhein Neckar)
8×4 45kg (80%)

Deadlift, no floor contact, normal grip, no magnesium
5/4/3/3/3/3/3 75/80/5x85kg

WOD 26/6/15

Rhein am Neckar competition
squat clean and jerk 2×3
60/65/70% from aiming goal

I also did some skill work before the class (strict pull ups, muscle ups)

1x 600m run
2x 10 squats
10 swings
squat routine
2x 5 snatch deadlift
5 snatch high pull
5 power snatch

Back Squat (1×5)
e2mom 12
5 squats 45/55/65/75/80/85kg
6 box jump ups alternating legs
*work up to a weight that feels heavy but not slow

Power Snatch (4×1)
e1:30mom 12
2×4 25/30kg
2×2 35/37.5kg
4×1 40/42.5/45/47.5kg
*work up to a weight that feels heavy but not slow

Metcon (Weight)
e3mom 15
8 power snatches
18 russian twist
8 power snatches
18 sit ups
*increase weight every set
*power snatches should all be unbroken 20/22.5/25/27.5/30

WOD 25/6/15

1x 600m run
2x 4 v-ups
6 scapula push ups
2x 4 push ups
5 ring rows
6 T’s

Bench Press (1×5)
e2mom 12
5 bench press (03X0)
3 plyo push ups
*work up to a weight that feels heavy but not slow
*increase height on the plyo push up to a max

Metcon (No Measure)
take 12min for
4x 20m sled pull (20/30/40/50kg
*work up to a weight that feels heavy but not slow
*rest as needed

scapula stability + weighted push & pull (2 Rounds for weight)
emom 10
I. 6 I’s
4 T’s
2 Y’s
II. 5 strict chin ups 1.25kg 1x 2.5kg
5 strict ring dips 2.5kg 1x5kg
*chin ups and ring dips weighted if possible

Metcon (AMRAP – Reps)
3x for total reps
30sec work, 30sec rest
I. cal row
II. hold kb in front rack 24/16
III. 6m shuttle run
IV. hold kb in front rack 24/16
RX 72 reps

Berlin CrossFit Girls WOD 21/6/15

This weekend one of the fittest CrossFit girls in Berlin invited other strong and ambitious girls to train and workout together. We met at CrossFit Aorta and followed a training plan she wrote for all of us. Exhausting and Awesome…

a) emom 12
1) 6-12 strict toes to bar
(I did 10 the first round and 8 all the remaining ones)
2) 40 sec Handstand Hold

b) practice HSPU
I did some strict ones, even deficit and tried two free HSPU

c) Backsquat
find a heavy five rep max, I finished with 80 kg but could have gone higher

d) walking frontrack lunges 8×10

e) WOD
– three parts

3 rds
400m run
15 burpee box jumps
12 pull ups

8 rounds
3 power snatch 40kg
9 wall balls 9kg

then amrap Nate

2 MU
10 KB swing 24kg

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