Saturday Partner WOD

I just love my Saturday mornings at the box with my wod partner in crime. He is the perfect workout match… 🙂

Afterwards I decided to take a rest and did not go back to the gym: great coffee, yummy food and little bit sightseeing in Berlin…

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Triple Monday :) 21/3/17

Warm-up
10 hollow rocks
5 squat jumps (I came late ’cause of teaching CF Kids class…)

Metcon (No Measure)
in teams of 2:
you go, i go

amrap 10:
10 squat jumps
10 pull ups (could go unbroken almost (every?) set)

amrap 10:
10 push ups
10 t2b (did unbroken)

amrap 10:
10 hollow rocks
10 sit ups

amrap 10:
30 sec du
20 burpees

amrap 10:
20 kb swings
20 sdhp (20)

WOD
Warm-up
I skipped it because of bodyweight…

amrap 9
20 power snatch 35/25
20 wall balls
5+31

rest 2min
Metcon (AMRAP – Rounds and Reps)
amrap 9
15 front squats 35/25
15 pull ups
9+19

rest 2min
Metcon (AMRAP – Rounds and Reps)
amrap 9
10 strict press 35/25
10 burpees otb
9+14
——————

Weightlifting
– snatch day :/

5 Snatch Balances | 25 kg
5 Snatch Balances | 30 kg
5 Snatch Balances | 35 kg
5 Snatch Balances | 40 kg
5 Snatch Balances | 40 kg

3 Hang Squat Snatches | 25 kg
3 Hang Squat Snatches | 30 kg
3 Hang Squat Snatches | 35 kg

2 Squat Snatches | 35 kg
2 Squat Snatches | 40 kg
1 Squat Snatch | 42.5 kg
1 Squat Snatch | 45 kg

11 Back Squats | 75 kg
10 Back Squats | 75 kg

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 (?)

Thursday 5/1/16

I had kinda jetlag in the morning, woke up too early and went to the 7am class.

Warm-up
40 swings
20 burpees
80 jumping jacks

Barbell cycling hang power snatch
3x
3 hps no bounce
3 hps w/ bounce

Weightlifting
Hang Power Snatch (5×10)
*increase weight as needed
*work unbroken and without resting throughout the set
*work this as a skill, not strength training
15/20/25/30/2×32.5

Metcon
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
😦 No DU for me, so I did handstand walk practice instead
Wallball felt horrible- welcome back 😦
I did 2 rounds only… (thanks to hsw practice…)

I came back in the late afternoon for the bodyweight class. Before I did a bit barbell cycling, strict hspu und strict pull ups – sucked

BODWEIGHT

Warm-up
3x
30 su
10 squats

3x
5 push ups
7 ring rows

(10 min)
Metcon
amrap 10:
20 one arm kb row
10 superman
10 hammy curls w/ medball

Metcon (No Measure)
amrap 25:
50 burpees
2 wall walks
50 push ups
2 wall walks
50 sit ups
2 wall walks
50 squats
This one hurt… I finished 2 rounds, plus 50 burpess and about 9 push ups…

Tuesday 15/11/16

Warm-up 3x
20sec work, 10sec rest
one legged burpee
straddle hollow rock
hold bottom of wall squat

2x
10 swings on rings
5 mu transitions
5-10sec hold bottom of ring dip
1-2 ring mu
(20min)

Back Squat (10×6)
e3mom 30
10 kipping hspu
6 back squats 100/70
2 muscle up
*hspu deficit if possible – I used 15kg+10kg plat all rounds

————
deadlift
9-9-9 80kg, unbroken

emom10
clean complex misfits @ 70% (46kg)
pc-pj-fsq-hsqc-sj

power snatch 30 sec on/2:30 rest @65%
5 rounds, drop and reset
I did 7 reps, last set 8 reps, 32,5kg

Partner wod ygIg
20 rounds (10 per person)
10 t2b
15 wall balls (everything unbroken)

weighted strict pu (always 1)
9x10kg
11x15kg

Tuesday Wod and Misfits 27/9/16

I really hurried to make it to the 12pm class and do misfits afterwards. It is kinda stressful but it gives me so much more time to do the wod and some extra work afterwards… 🙂

Warm-up 2x
15 swings
25 jumping jacks
2min partner split stretch
2min partner shoulder stretch

Snatch 2x
5 snatch deadlift
5 snatch high pull
5 muscle snatch
5 power snatch
5 snatch
5 snatch balance

Snatch (30×1)
5min warm up
e30sec for 15min
1 snatch *@70% of 1RM snatch 40kg

Metcon
CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches,
35/25kg

I improved by a couple of reps, I missed 5 reps to finish round 7 RX

Afterwards I did some of the misfits work from day 1 and 2

Warm Up
3 Steady Rounds:
Row 300m
10 light Snatch Balance
15 Alternating Jumping Lunges
See Warm Up Demo Vide

Pause OHS – 3-3-3-2-2-1
35-40-45-47.5-50-52.5-55kg

EMOM for 10 Minutes:
20 GHD Sit Ups
10 Deadlifts
Alternate Movements
Deadlift weight will be chosen by the athlete. It can fluctuate from set to set, but all 5 sets of 10 should be unbroken. I used 72.5kg

5 Rounds For Time:
Assault Bike 30/15 calories
7 Muscle Ups
Rest 3:00

Monday 4/7/16

Happy 4th of July everyone!!!! 🙂 Three more weeks to go till we fly to Chicage, staring our road trip, sooooooooo excited!!!!!!!

Today I did the 8pm class because of my work schedule…, I only did the class, no time for extra work…

Warm-up 2x
20 swings
10 burpees
5 ohs
1min overhead stretch on rings &n1min ankle dorsflexion w/ bar

Power Snatch 2x
5 snatch deadlift
5 snatch high pull
5 muscle snatch
5 snatch grip press behind neck
5 high snatch balance
5 power snatch

Weightlifting
1 power snatch + 2 snatch balance + 3 ohs
e1:30mom 12 (catch deep) *increase weight as needed
25/25/30/30/35/35/40/45

Metcon (2 Rounds for reps)
amrap 3
3 thruster 45/30
3 strict pull ups
30sec rest
amrap 3
6 front rack lunges 45/30
6 pull ups
30sec rest

This was short but really intense…RX 199 reps in total

Monday 27/6/16

Warm-up 2x
20 swings
10 burpees
5 ohs
1min overhead stretch on rings & 1min ankle dorsflexion w/ bar

Power Snatch 2x
5 snatch deadlift
5 snatch high pull
5 muscle snatch
5 snatch grip press behind neck
5 high snatch balance
5 power snatch

Weightlifting
1 power snatch(ch)+2 power snatch(cd) + 3 OHS Complex (8×1)
1 power snatch (catch high) + 2 power snatch (catch deep) + 3 ohs
e1:30mom 12 *increase weight as needed – las set 47.5kg

1 3 Power Snatch + 3 Overhead Squat | 25 kg
1 3 Power Snatch + 3 Overhead Squat | 25 kg
1 3 Power Snatch + 3 Overhead Squat | 30 kg
1 3 Power Snatch + 3 Overhead Squat | 35 kg
1 3 Power Snatch + 3 Overhead Squat | 40 kg
1 3 Power Snatch + 3 Overhead Squat | 40 kg
1 3 Power Snatch + 3 Overhead Squat | 45 kg
1 3 Power Snatch + 3 Overhead Squat | 45 kg

Metcon (Time)
36 t2b
27 push ups
18 burpees over the bar
9 ohs 60/40
4:42 RX

———————-

6 Back Squats | 66 kg
6 Back Squats | 66 kg
6 Back Squats | 72 kg
6 Back Squats | 77 kg
6 Back Squats | 77 kg

5 Bench Press | 42 kg
5 Bench Press | 45.5 kg
5 Bench Press | 49 kg
5 Bench Press | 52 kg

5 Bench Press | 42 kg
5 Bench Press | 45.5 kg
5 Bench Press | 49 kg
5 Bench Press | 52 kg

Sets
1 Legless Rope Climb
1 Legless Rope Climb
1 Legless Rope Climb

Sets
3 Bar Muscle-ups
2 Bar Muscle-ups
1 Bar Muscle-up

Sets
4 Strict Muscle-ups
3 Strict Muscle-ups
3 Strict Muscle-ups
3 Strict Muscle-ups

100 GHD Sit-ups

Wednesday 8/6/16

Before Class

Sets
4 Clean Pulls | 74 kg
4 Clean Pulls | 74 kg
4 Clean Pulls | 74 kg
4 Clean Pulls | 74 kg
4 Clean Pulls | 74 kg

Sets
Power Snatch+Snatch
4×1 39kg

5 Weighted Strict Pull-ups | 5 kg
5 Weighted Strict Pull-ups | 5 kg
5 Weighted Strict Pull-ups | 5 kg
5 Weighted Strict Pull-ups | 5 kg
5 Weighted Strict Pull-ups | 5 kg

Warm-up 2x
100 single under
8 squats
6 ring rows
4 push ups
2x 20 banded good mornings 40 superman

Bench Press (5×5)
7min to warm up
5×5
*1:30min rest between sets
*add 1-5kg to last week
55kg

Metcon amrap 12
33 lunges
22 du
11 pull ups
RX 7+33

4/6/16 Monday – back in the box…

Oh man, this was really early. Getting up around 3:40 am, flying back to Berlin at 6am and going straight to work. After school I went home to get some food and some sleep. But I had to leave to teach CF Kids. I decided to do the weightlifting emom after the kids but skipped the wod –  It would have been Isabel “30 snatches for time”, never done RX and definitely not the day to do it…

e12:30mom
1 power snatch
2 snatch balance
3 overhead squat

I started with 25kg and went up to 47.5 kg It felt good and I was in the mood and after the emom I put 50kg on the barbell and tried a power snatch…. AND
I MADE IT! Finally 50kg and after the weightlifting part and the exhausting weekend. Wohooo! Still in comparing to what I do for weightlifting and how long I have been working on it, 50kg is like nothing… Me and the technique…