Wednesday 12/7/17

Warm-up
600m run
3x Laufschulung
4x 60m Steigerung (80/90/100/100)

Metcon (No Measure) emom 8
20 du
1 wall walk

Metcon (No Measure) 3x
20 banded good morning
10 banded hamstring curls

Metcon (No Measure)
e2mom 20
I. 16 push press 20/15 + 16 burpees otb
II. 16cal row + 16 thruster 20/15

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Tuesday 22/3/18

Warm-up 2x
20 swings
15 burpees

20 I’s
15 T’s
10 Y’s

Shoulder Press (1×1)
15min to find a heavy single
then
2x max reps push press @100% strict press
1×47.5

Metcon (No Measure)
e3mom 21
12 burpee pull ups
3 wall climbs
RX
———————
squat snatch
2×30/32.5/35/37.5/40

back squat
3×4 85kg

bench
6×2 52.5

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…

Wednesday 14/12/16

Still not 100%…, my ankle got better, I kinda walk “normal “now but I can not do all movements. Today I did squat snatches for the first time. I did not use a lot of weight because I am still in a little pain and it does hurt… 😦

During the weightlifting class I startes doing some split jerks but I used less less weight and just did a couple of them before I switched back to push jerk.

Warm-up 4x
20sec work, 10sec rest
plank to push up
handstand hold
Weightlifting

3 snatch dl + 3 snatch pull + 3 power snatch + 3 ohs + 3 snatch balance + 3
5x
3 snatch dl
3 snatch pull
3 power snatch
3 ohs
3 snatch balance
3 snatch
*start with empty barbell, increase weight as needed
*rest 1-2min between sets
32,5kg 😦

Metcon 4rft
25 ohs 20/15
15 t2b
5 wall walks
RX 10:02

31/10/14 WOD and Halloween

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Warm-up
5x 3 push ups 4 hollow rocks 5 squats
1x du ladder

Basic Strength
Shoulder Press (5 – 5 – max reps)
press
1×5 @60% 25kg
1×5 @70% 27,5kg
1x max reps @80% 6x 32,5 (7?)
2×10 @ 45% 25 kg
*rest 2min in between sets

Metcon (AMRAP – Reps)
2x amrap 2:30
ring row 56/45
2:30 rest

Metcon (Time)
3rft
15 thruster 45/30
30 du
5 wall walks
30 du
10:58 min RX

HALLOWEEN
Warm-up
15min selbstständiges warm up
Warm-up
15min selbstständiges warm up
+Teamname finden,

Metcon (AMRAP – Reps) as a team
2rft
10 swings 32/24
8 pull ups
6 thruster 45/30
4 goblet squats 32/24
2 burpee box over
*1works on 1 station.