Thursday WOD+Bodyweight

Warm-up
30 swings
100 su
30 swings

Barbell cycling power snatch 3x
3 power snatch 1 stop
3 power snatch no stop

Weightlifting
Power Snatch (8×5)
emom 8
5 power snatch
*choose one weight and stick to it
30kg
2min rest
emom 8
5 power snatch
*adjust weight if needed
*all sets must be touch and go
35kg

Metcon (No Measure) 3x
amrap 3
9 thruster 45/30
9 burpees otb
rest 2min

———————–
Warm-up 2x
60 su
5 push ups
7 sit ups
9 squats
11 hollow rocks
2x
10sec handstand hold
10 superman

Metcon (No Measure) 5x
30-60 sec active handstand hold
20 hollow rocks
*work for quality

Metcon for time:
100 du
90 sit ups
80 air squats
70 pull ups
60 lunges
50 burpees
14.41 (?)

Tuesday – Spring Break 23/3/16

Warm-up 2x
15m bear crawl
15m crab walk
2x
10 side to side hang
10 scapula push ups

3x 1min work on du & 1min foot work + juggling

Bench Press (5×10)
5min to warm up to working weight
then 5×10
*rest exactly 1min between sets
*add 2,5-5kg to last week
40 kg

Metcon (AMRAP – Reps)
3x1min each station
I. wall balls
II. cal row
III. kb lunges 24/16
RX 187

Sets
5 Back Squats | 67 kg
5 Back Squats | 72 kg
5 Back Squats | 77 kg
5 Back Squats | 82.5 kg

Sets
5 Front Squats | 52 kg
5 Front Squats | 56.5 kg
5 Front Squats | 56.5 kg
5 Front Squats | 56.5 kg

Weightlifting
1) Snatch Balance
2×2 29kg
3×2 34kg

2) Overhead Squat
5x 35 kg
5x 40
3x 45
3x 50
3x 55

3) Power Clean/Clean
2x 1+2 46kg
3x 1+2 49kg

WOD 2 amrap 10
20 DU
2 rope climbs
1 MU
40 DU…

I finished 80 DU and 2 rope climbs, not that good but I was already tired and a bit lazy… 😉

Strict pull ups
5×5 weighted 5kg
5×5

Master Throwdown and Class 17/2/16

Today I did the last wod for the European Master Throwdown… It was my “don’t like wod” because of the jerk….:

EMT Q2 WOD 2A
Find your 1 Rep Max Jerk within 3 minutes. Lift will be performed from the rack.

I did 65kg, 68kg and then, of course I messed up 70kg…., I am still scared to get under that stupid bar… 😦

As soon as the clock reaches 3 minutes and Workout 2A is complete, Workout 2B will begin with the same running clock. The athlete will have from 3:00 to 8:00 to complete Workout 2A.

WOD 2B
Complete as many rounds and reps as possible in 5 minutes of this ladder 6 deadlift – 6 box over, 12-12, 18-18
This one was okay, of course my deadlift is not so strong, so there will be a couple of athletes who’ll have more reps…

But at least, all wods are in the box and i think I do not have to redo one…
———————–
Class
Warm-up 3x
15m bear crawl
12 squats
9 kip or caterpillar
6 burpees
squat routine

Back Squat emom 20
I. 8 back squats
II. 20sec max reps hspu
*increase weight as needed
5x70kg

Metcon for time
100 du
20 burpees
75 du
15 burpees
50 du
10 burpees
25 du
5 burpees
RX 5:43
(10min timecap)

Strict Pull Ups
10/6/6/7

100 sit upa

2×5 strict ring dips

Tuesday 2/2/16

Warm-up 3x
16 jumping jacks
12 swings
8 squats
4 box slide downs (2each leg)

HPC 2x
5 clean dl
5 hang clean high pull
5 hang power clean

Weightlifting
Hang Power Clean emom 20
I. 4 hang power cleans
II. 10 one legged kb rdl (5each leg)
*focus on barbell cycling
*find working weight in first 10min and stick to that weight
6x50kg

Metcon (AMRAP – Reps)
amrap 9
3 wall balls
3 power clean 60/40
6
6

RX 138 reps

————

Hatch Squat Day 1 Week 1

Sets
10 Back Squats | 62 kg
8 Back Squats | 67 kg
8 Back Squats | 72 kg
8 Back Squats | 77 kg

Sets
5 Front Squats | 52 kg
5 Front Squats | 56.5 kg
5 Front Squats | 61 kg
5 Front Squats | 61 kg
——

Sets
1 2 Push Jerk + Split Jerk | 44 kg
1 2 Push Jerk + Split Jerk | 44 kg
1 2 Push Jerk + Split Jerk | 48 kg
1 2 Push Jerk + Split Jerk | 48 kg
1 2 Push Jerk + Split Jerk | 48 kg

Partner WOD
each partner rows the distance, while the other one rests
10 Row (calories)s
20 Row (calories)s
30 Row (calories)s
40 Row (calories)s
50 Row (calories)s
60 Row (calories)s
This was really horrible and exhausting, I so wanted to stop during the last 60 calories, painful….

Every 1 min for 10 mins, alternating between:
30 Double Unders
3 Strict Muscle-ups

Run : 5x 300 m, one runs, one rests…

Monday 11/1/16

Warm-up 3x
21 single under
14 scapula pull ups
7 ring rows
3x
10 kips or caterpillar
10 squats

Pull-ups emom 20
I. 20sec max reps strict pull ups
II. 4 hammy curls with med ball + 1 seated high jump

Metcon
CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
RX finished 9 muscle ups