Open 16.4
RX 13-Minute AMRAP: 55 Deadlifts (102/ 70kg) 55 Wall-Ball Shots (20#/ 14#) 55 Calorie Row 55 Handstand Push-ups Scaled 13-Minute AMRAP: 55 Deadlifts (61/ 43kg) 55 Wall-Ball Shots (20# /10#) 55 Calorie Row 55 Hand-Release Push-ups
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Workout of the Day
Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Each Athlete will perform the same exercise before moving to the next. Track scores either individually or as a team. Four rounds for max reps of: 60 seconds of (USA) Kettlebell Swings (32/24 kg) Rest 60 seconds 60 seconds of Push-Ups Rest 60 seconds 60 seconds of Box Jump-Overs (24″/20″) Rest 60 seconds 60 seconds of Push Press (50/35) Rest 60 seconds Weilimdorf:
A.1. 3 x 2-5 reps of Muscle-Ups with a Pause at Receiving and Pause at Full Extension A.2. 3 x Handstand Walk x 10 meters (use partner assist or Handstand Wall Walks if you don’t have handstand walks yet) A.3. 3x Strict Toes to Bar x 5-8 reps Mitte: A.1.: Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps (A.2 & A.3. are the same for everyone) B. 4 Rounds for time: Row 500 or Run 400 Meters 40 Double-Unders 5 Strict HSPU (If you choose to Kip, perform 8 Kipping HSPU. If you do 3 strict and have to Kip 2, then you will have to kip 3 more to get a total of 8 reps.) A.
Every 2 minutes, for 10 minutes (5 sets): Back Squat x 8 reps (try to perform with the same load or greater than what you used during the Pause Back Squats on Thursday) B. For time: 40 Wall Ball Shots 400 Meter Run 40 Burpees 400 Meter Run 40 Wall Ball Shots A.
Every two minutes, for 16 minutes (8 sets of): Deadlift x 2-3 reps Build over the course of the eight sets to today’s heaviest triple. B. Three rounds for time of: Run 400 Meters 30 Double-Unders 20 Deadlifts (70/45) 10 Front Squats (70/45) A. EMOM 15 minutes:
2 x Pause Front Squats @75% *it's ok to build up to 75% during the EMOM. But 75% needs to be on the bar by minute 6.* B. 5 rounds for time: 20 Wall Ball 20 Ab Mat sit ups 20 ring dips C. Finisher (if time permits) Rowing intervals: 500 meter row Rest 90 secs 500 meter row A.
EMOM, for 12 minutes: 2 Pause Back Squats @ 75% of 1-RM B. 21 - 15 - 9: Shoulder to Overhead (50/ 30kg) Pull-Ups (take the push press from the ground, not a rack) C. Finish off with Rowing Intervals: Set the rower to intervals and perform 2 rounds of 500 meter row with 90 secs rest in between. A.
15 minutes of Muscle Up Progression and "Kip" work B. Three rounds for time of: 10 x Hang Power Snatch (115/75 lbs.) 15 x Ring Dips C. Tabata Hollow Rocks A.
Five sets of: Squat Clean & Thruster + 2 Thrusters Rest 10-15 seconds Strict Pull-Ups x 6 reps Rest 90-120 seconds (Build up to the heaviest clean + thrusters possible over the course of the five sets – e.g., 60, 65, 70, 75, 80 kg) B. For time: 5 Kettlebell Swings (24/ 32kg) 5 Box Jumps 10 Kettlebell Swings 10 Box Jumps 15 Kettlebell Swings 15 Box Jumps 20 Kettlebell Swings 20 Box Jumps 25 Kettlebell Swings 25 Box Jumps 30 Kettlebell Swings 30 Box Jumps |
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