Sunday morning session

We were invited for a birthday brunch- another CrossFitter was celebrating, so we decided to train in the morning. I worked on snatch balance, clean and jerk technique, did some skills.

snatch balance
5×3 35kg

clean and jerk
work up to a heavy double, focus on technique and then do 30xwith about 70% for quality
1×2 55kg
30×1 37.5kg

I finally felt better with my coughing and did the normal wod at the end of the class, it was awesome…. 🙂 We splittes the pull ups and wall balls in 10th, the push ups were abit tricky for my partner, at the end he could not do more than two, I did between 6-8, also KB swings were 15/10, burpess in the beginning 5/5 but he seemed so tired I started doing tens, last set we both did 8 burpees

Warm-up 3x
20 jumping jacks
10 squats
2x
2:30min clap the hands
2:30min wall extensions

Basic Strength
Front Squat (5×2)
10min to warm up to 90%
e2mom10
2 front squat @90%
77.5 kg, felt heavy but good

Metcon (Time)
in teams of 2
100 pull ups
100 wall balls
100 push ups
100 swings 24/16
100 squats
100 burpees
RX 19:… sth

I finally felt better with my coughing and did the normal wod at the end of the class, it was awesome…. 🙂 We splittes the pull ups and wall balls in 10th, the push ups were abit tricky for my partner, at the end he could not do more than two, I did between 6-8, also KB swings were 15/10, burpees in the beginning 5/5 but he seemed so tired I started doing tens, last set we both did 8 burpees.

WOD 20/11/15

Warm-up 3x
50sec plank
50sec side plank each side
50sec superman hold
2x
14 I’s
12 T’s
10 Y’s
8 scapula pull ups

Banded Bench Press (7×5)
7×5 31/39/47/47/49/49/49kg

KB bench press
3×10
It was more like 10×12+12kgkg, 9x16kg+16kg, 8x16kg+16kg

WOD 2 rounds
40sec work, 40sec rest
I. ghd sit ups
II. muscle ups

WOD 19/11/15

Warm-up 3x
15m bear crawl
10sec active hang
5 turtle get up
2x
2:30min reach the wall
2:30min ball juggling

Gymnastics 5x
max reps strict pull ups
40sec rest
5x max reps push ups
40sec rest

Metcon
3x 35sec hollow rock, 35sec sit ups

WOD emom 7
3 squat clean
3 power clean 50kg

I changed the wod because I was sick….

WOD 18/11/15

Warm-up 2x
20 swings
10 lunges
30sec good morning stretch

3x
14 I’s
12 T’s
10 Y’s
8 scapula pull ups

Basic Strength
Deadlift (5×2)
10min to warm up to 90%
e2mom10
2 deadlift @90% 108kg
Metcon
weighted lunges 3×10 (5each leg) 45kg
No wod for me cause I was sick…, a cold caught me

WOD 17/11/15

Warm-up 2x
3 burpees
5 turtle get up
7 ring rows
2x
2:30min coordination ladder
2:30min Y-Squat

Gymnastics
Metcon (2 Rounds for reps)
3x
max reps ring pull ups
max hold chin over rings
1min rest
3x
max reps ring push up
max hold ring push up support
1min rest

Metcon 3x
15 leg raises
5 banded steps each side

Metcon amrap 15
7 plate ohs 20/15
7 hspu
7 t2b
10+16 RX

WOD 16/11/15

Warm-up 2x
1min rope jump
10 cossack squats
10 superman
10 hollow rock

3x
14 I’s
12 T’s
10 Y’s
8 scapula pull up

Back Squat (3×10)
full squats @40%
Back Squat (2×20) 55kg
2×20 bottom half squat @60%

weighted lunges 3×10 (5 each leg)
last set 55kg

Metcon amrap 4
3 power snatch 60/40
12 du
RX

14/11/15

Yeah weekend!!! But I got sick and have a cold, so I can not train as I would like to…. 😦 I decided to do the 12pm class instead of the morning class because a friend of mine and me wanted to go free shopping @ Lululemon in the afternoon. They promised us a free shirt when we were at the German Throwdown, wohoooo. But unfortunately my friends bike broke down, so we decided to go next week.

I skipped the afternoon trainings session and did a little nap instead before going to the movies…

Warm-up 3x
20 jumping jacks
10 squats
2x 10 cossack squats + 5 wall squats

Overhead Squat (10×3)
* all reps @ (55×0)
I started with 15kg barbell and worked up to 50kg, I did 3 sets of 50kg and tried to focus on the 5 seconds…, felt good 🙂

Metcon 3x
15 leg raises
15 good morning w/barbell

Metcon
*in teams of 2, one works one round, one rests.
AMRAP 12
6 thruster 45/30
8 pull ups
12/8 cal row
RX 9+1
This was too easy, good for my cold, my partner gave up in between the wod, I finshed two rounds in a row. The thrusters felt a bit shitty, I do not practice them as often as I should do… :/