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Work up to heavy 3 Rep Squat Clean B. For Time: 10-8-6-4-2 Squat Clean 2-4-6-8-10 Strict HSPU C. 3 Rounds (Not For Time) 1:00 Plank 20 Hollow rocks Are you a CrossFit Stuttgart Athlete? Take our Athlete Feedback Survey today to provide us feedback on making this the best gym it can be!
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7X1 Paused Snatch First Pull + 1 Paused Snatch (3 count pauses at knee) – work to roughly 85% and concentrate on pausing in a perfect hang position B. 4X3 Push Jerks + 2 Jerk Grip OHS – work to a max for the complex C. 15:00 AMRAP of: 12 Strict HSPU 15 GHD Situps (25 Sit ups for Mitte) Are you a CrossFit Stuttgart Athlete? Take our Athlete Feedback Survey today to provide us feedback on making this the best gym it can be! A. Alternating EMOM for 14:00-
Even: 3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 65% of 1RM clean and add load with each set Odd: 30 Double-Unders B. 7 rounds of: 50 Double-Unders 15 Jumping Air Squats 7 4/3″ Deficit HSPU (mod as necessary) Rest 1:1 Are you a CrossFit Stuttgart Athlete? Take our Athlete Feedback Survey today to provide us feedback on making this the best gym it can be! A. Every 2:00 for 14:00 (7 total sets):
Even: 3 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 65% of 1RM Snatch and add load with each set, push weight higher than last week B. “Bizarro Helen” 3 rounds for time of: Row 500m 21 Wall Balls 20/14# 12 Strict HSPU Are you a CrossFit Stuttgart Athlete? Take our Athlete Feedback Survey today to provide us feedback on making this the best gym it can be! When asked why the Benchmark WODs are named after women, Coach Glassman replied "Anything that left you flat looking up at the sky asking ‘what just happened to me?’ deserved a female name.”
The Sunday WOD will be a Benchmark day. The first Athlete to arrive will have to honor of pulling the work out of our Benchmark Tumbler. Are you prepared for the unknown and the unknowable? Test yourself! A.
3 Position Clean + 1 Jerk @ each position (1 rep from each position – power position, hang, floor, THEN 1 Jerk ) – 1×1@50%, 1×1@55%, 1×1@60%, 1×1@65% B. “Tommy Mac” 12 Burpees 12 Thruster 50/35kg 12 Burpees 12 Power Snatch 50/35kg 12 Burpees 12 Push Jerks 50/35kg 12 Burpees 12 Hang Squat Clean 50/35kg 12 Burpees 12 OHS 50/35kg 12 Burpees 12 Thruster 50/35kg 12 Burpees 12 Power Snatch 50/35kg 12 Burpees 12 Push Jerks 50/35kg 12 Burpees 12 Hang Squat Clean 50/35kg 12 Burpees 12 OHS 50/35kg Are you a CrossFit Stuttgart Athlete? Take our Athlete Feedback Survey today to provide us feedback on making this the best gym it can be! Race to 500 reps - 3:00 to complete each exercise (1:00 rest b/w each)
100 Push ups 100 Double Unders 100 Pull ups 100 Slam Balls 100 Abmat Situps Are you a CrossFit Stuttgart Athlete? Take our Athlete Feedback Survey today to provide us feedback on making this the best gym it can be! A.
4X3 T&G Power Snatches @ 80% of 3rm – rest 90 sec. between sets B. Paused Front Squats (3 count pause in bottom, no bounce to stand): 4X3@70% – based on 1RM Front Squat, rest 90 sec. C. 12:00 AMRAP of: 10 Burpees 10 Overhead Walking Lunges 95/65# 10 Hang Snatches (anyhow) 95/65# Are you a CrossFit Stuttgart Athlete? Take our Athlete Feedback Survey today to provide us feedback on making this the best gym it can be! A.
Bench Press 5 x 5 (increasing weight each set) B. 10:00 Increasing Ladder - 3, 6, 9, 12, etc.. Wall Ball (20/16) Box Jumps C. 100 Partner Sit ups with Wall Ball Are you a CrossFit Stuttgart Athlete? Take our Athlete Feedback Survey today to provide us feedback on making this the best gym it can be! A.
6:00 EMOM Push Press + Push Jerk + Split Jerk (increasing weight) B. 500 meter Row 15 S. T. O. H. (M: 60/50/40, F: 50/40/30) C. Shoulder Mobilization Are you a CrossFit Stuttgart Athlete? Take our Athlete Feedback Survey today to provide us feedback on making this the best gym it can be! |
CrossFit Stuttgart is
now using WODIFY. Members who use Facebook should join the CrossFit Stuttgart Athletes group. Note that this group is for members only! If we don't recognize your name we will not approve your request to join the group. If you use a different Facebook name than your actual name, email us and let us know.
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Dezember 2016
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