WOD 17/6/15

I did a part out of the competition plan from CrossFit Rhein am Neckar website (http://www.crossfit-rhein-neckar.de/category/wod/) before the rgular wod:
– (squat) clean and jerk and clean pull

1) C&J 2×3 of 55%/60%/65% (38kg,42kg,45kg)
I focused on technique and speed
2) Clean Pull 2×5 65%/70%/75% (45kg/47kg/51kg)

For both movements I used my new one rep max C&J goal.

Afterwards I did some strict MU and pull ups but there was not a lot of time…

WOD
Warm-up
1x du ladder
3x 15m bearcrawl
10 scapula pull ups
5 plank to push up each arm
3x 1min plank
30 sec side plank each side

Shoulder Press (1×2)
take 15min to work up to a heavy set of 2 43kg (bad form)
and finish with
3×7 @60% 27.5

Kettlebell Row (1×2)
12 – 2 each arm 20/20/24/24/28/32kg
*rest 1min between sets

Metcon (AMRAP – Reps)
in teams of 2 for max reps

emom 20
I. box jump – partner holds deep squat kb 24/16
II. swings 24/16 – partner holds handstand
III. air squat – partner holds L-sit
IV. kb push press 24/16 – partner holds dead hang
V. t2b – partner holds kb in frontrack 24/16
RX 562 reps

WOD 8/6/15

Warm-up
1x 900m run
5 push ups
5 ring rows
5 T’s

Bench Press (15 – 14 – 13 – 12 – 11 – 10)
e2mom 12
bench press
15 – 10
*increase weight every set
*end @70% of 1RM
Bent Over Row (15 – 14 – 13 – 12 – 11 – 10) 22.5/27.5/32.5/27.5/32.5/37.5/42.5/46

e2mom 12
bent over row
15 – 10 22.5/27.5/32.5/37.5/40/47.5
*increase weight every set
*end @70% of 1RM

scapula stability + max reps push & pull (2 Rounds for reps)
3x
6I’s
4 T’s
2 Y’s
30sec rest
max reps pull ups 12/8/8
30sec rest
max reps push ups 30/20/18
1min rest

Metcon (AMRAP – Rounds and Reps)
amrap 10
200m run
20 burpees
20 swings 24/16
20 air squats
Rx 3 rds plus some meters 😉
——–
I started following a games prep wod today by CrossFit Rhein am Neckar abd did some of their first trainings day programming. The clean complex and the ghds were just for fun… 😉

Snatch High Pull
3×5 30kg

FS 2x3x8 50%/55%/60% 41/45/49kg

Clean & Jerk Complex (pc,hc,ph,sj)
25/30/35/40/5x45kg

6×3 chest2bar chin ups (0/1.25/2.5/5/5/5kg)

snatch
3×3 25/27/29kg

3×15 ghd sit ups

WOD 18/5/15

I came earlier today and decided to do the wod on my own and work on some skills afterwards

warm up 300 m run
2x 7 squats 6 ring rows 5 ? push ups 3 T’s

bench press
5×2 25kg/35kg
2×3 40kg/45kg
4×2 ) started 50kg and did another 4 sets with 52.5kg

bent over row
5×2 25kg/30kg
2×3 35kg/40kg
4×2 45kg pause 3sec on the top

3rds
6 I’s 4 T’s 2 I’s
30 sec res
max strict pull up 12/7/7
30 sec rest
max push ups 34/20/20
1 min rest

WOD
21-15-9
burees box jump overs
pistols
RX 6:17 min

SKILL
emom 10
1 strict muscle up

– practice strict handstand push up – NOT GOOD TODAY
– snatch drop
– 3×10 weighted sit ups (15kg)

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The unique @berlinari at drop snatches.

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