Tuesday 28/3/17

Warm-up
wrist prep (each position 20sec rock back and forth and/or side to side
palm down first, then backhand fingers pointing back, out, for and inwards9

4x 20sec work, 10sec rest
burpees& swings

Sumo Deadlift (1×2)
20min to find a heavy 2RM
then 10min
3×2 @80% of heaviest set
not too good, only 110kg for 2
3×2 90kg

Metcon (No Measure) 4x
30sec work, 30sec rest
wall facing shoulder taps
strict leg raises
push ups
————————-
LUNCH
————————
e4min for 2 minutes, 10 rounds
30 heavy wall balls (20lbs)
max rep ghd sit ups

bench press (101)
6×2 52.5 kg (day 3, week 1)

snatch e1:30min for 5 rounds
1 power snatch
1 snatch balance
1 snatch push press
30/32.5/35/37.5/37.5/40

seated KB press
12-10-8-6 (10kg, 12kg, 15kg,15kg)

100 push ups for time (5:19)

10×5 strict pull ups

Thursday 18/2/16

I had time to do some work before class… 🙂

Every 1 min for 10 mins:
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups

Sets
3 Strict Muscle-up s
2 Strict Muscle-up s
2 Strict Muscle-up s
2 Strict Muscle-up s

AMReps in 7 mins:
Muscle-up | 19 reps
– NOT GOOD –

Warm-up 2x
15m crab walk
15m walking lunges
3x
7 dl w/ broomstick or barbell
4 box slide downs (2each leg)

Sumo Deadlift (5×4)
emom 20
I. 4 sumo deadlifts
II. 5 bottom up kb/db press each arm
last 5 sets 90kg/ all sets 12kg KB

Metcon 3rft
12 front squats 60/40
12 t2b
RX 2:46

Thursday 22/1/16

Warm-up 2x
15m crab walk
15m walking lunges
3x
7 dl w/ broomstick or barbell
4 box slide downs (2each leg)

Sumo Deadlift
e2mom 20
I. 4 sumo deadlifts
II. 5 bottom up db press each arm
*find working weight in first 10min and stick to that weight
80 kg deadlift; 12kg KB bottoms up

Metcon amrap 12
30 burpee box over
30 t2b
30 s2o 50/35
1+88 RX
I got a little bit upset about myself after I realised that I only missed two reps to complete the second round, I did not push myself hard enough because it was possible but I rested too long during the last reps, even there was more in my tank… STUPID!!!!

“Buy Out”
100 partner ghd medball throws

WOD 22/1/15

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3 min Squat routine before the 7 sets…

Warm-up
3min row
3min 4 wall balls 4 sdhp
1 kip & freeze with partner
3min ankle mobility
3min squat

Skill
3x
2:30min work on handstand
2:30min row

Basic Strength
Back Squat (7×7)
*rest 2min between sets
*increase weight by 2,5 – 10kg to last week 65kg

Metcon (No Measure)
emom 14
I. 14 sdhp 24/16
II. 8 burpee box over

Monday WOD & Benchmark 20/1/15

I went to the 12pm class because of my short workday and we did “Fight gone bad” for three rounds today. It was really really exhausting. I already did it once (link attached) and I got better this time, more than 300 reps, last time I had 287. So far I am the female winner tonight at our wodify…, yeah… ;)I think three guys were faster, one of the coaches did 390, amazing and crazy but I do think because of the rowing guys do have a bit of advantage there. Another one did 331 and number three 312. I had 310, also counted my first two wall balls as no reps. I tried to stick with the rules. Wall balls were horrible but also sumo highpull deadlift was crazy in the last round…

Warm-up
3min row
3min 5 push ups 6 wall balls 7 sdhp

3min ankle mobility & 3min squat routine

Basic Strength
Front Squat (5 – 3 – 1 – 5 – 3 – 1)
1×5 @75% 60
1×3 @80% 62.5
1×1 @85% 65
1×5 @80% 62.5
1×3 @85% 65
1×1 @90% 70kg and another one 72.5kg

*rest 2min in between sets

Metcon (No Measure)
emom 10
I. 2 inverted push ups
3 plyo push ups
II. 3 strict pull ups (weighted if possible) I started with 2.5kg and went up to 5kg

Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
sdhp 32/24 kb
push press 35/25 kg
RX 310

https://arilovescrossfit.wordpress.com/2013/06/29/crossfit-back-to-the-roots/