A. Back Squat (% based on 1RM)
1x6 @ 65% 1x5 @ 70% 1x4 @ 75% 1x3 @ 85% 1x2 @ 90% B. For 14 Minutes: Every other minute perform - 2 Back Squats @75% + 3 Box Jumps AHAP *(As high as possible) 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!
0 Comments
A.
15 minutes to work to heavy single (Start from the floor (1st pull), then pause just above the knee before the second pull for 3 seconds, then complete the full snatch. B. Alternating EMOM 10 Minutes: Odd minutes: 5 Bench Press (heaviest weight) Even minutes: Max Rep Ring Dips C. "Lucky 13" Ground to overhead 5000/3500 lbs (we can round the kgs later) *Every 5 reps 8/6 Bar facing burpees 8/6 Pull Ups If you finish lifting all 5000/3500 pounds, your score is your time. *If you don’t finish, your score is total weight lifted plus the total number of burpees and pull ups completed. This WOD is all about strategy! Examples: 5000 = 37 Reps @135 3000 = 37 Reps @95 A.
Dynamic Front Squats: Kettlebells banded to both sides of the barbell. Heavier the better! execute 5 x 3 reps 1 rep = 1/4 squat hold 3 seconds , then hold 1/2 squat for 3 seconds, then full squat for 3 seconds, and finally explode out the bottom of the squat causing the kettlebells to bounce. *Minimal rest between reps. B. “NATE” 20:00 AMRAP 2 Muscle Ups (Mod: 4 Ring Row & 4 Ring Dip) 4 HSPU 8 KB Swings (32/20 kg) 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 minutes on the minute 10 Minutes ) Hang Clean: Full Cleans, work up to a heavy double. WOD For time and against a running clock: 50 Hang Clean 60/45 5 Burpees EMOM *At the top of every minute 5 Burpees must be done. 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 minute on the minute perform 3 Split jerk at 70% for 7 minutes. B For time: 30 Wall-ball abmat sit-ups at 20 / 14 lbs 30 Pistols (or pistol progressions) 30 Front squats at 50kg / 35kg 30 Kettlebell swings at 1.5 / 1 pood 30 Burpees Advanced = GHD sit-ups (no wall-ball), Front squat 60 / 45 kg, KBS 2/1.5 pood. A.
Bench Press 5x3 (Build to heavy set by 3rd set. 4th and 5th sets should be borderline failure) B. Sprints, Sprints and more Sprints!!! EMOM 10 minutes 100 m Sprint Then Tabata Hollow rocks A: 5 Rounds (10 Minutes) EMOM
Odd Min. - 3 Thrusters Even Min. - 25 Double Unders *Working to 3RM Max Thruster B. 5 Rounds - Complete in 3 Minutes: 3 Thrusters 50kg/30kg 6 Box Jumps 24/20 9 Toes to Bar *Rest 1 Minute between each 3 Min. AMRAP. Score is lowest AMRAP. A.
15:00 to find Max Height Box Jump B. 3 Position Snatch (1 rep from each position – power position, hang, floor) – 3×1@50%, 2×1@55%, 1×1@60%, 1×1@65% C. In teams of 3: Buy in: Each team member will row 500m Immediately after the last person is done, WOD begins (teams can split reps anyway they desire) 200 m yoke walk 100 KBS (1/1.5) 90 Goblet squats (1/1.5) 80 Toes 2 Bar 70 Reverse Lunges with KB in "Goblet hold" (1/1.5) 60 Wall Balls (6kg/9kg) 50 Burpees Farewell to the Pangtonios. We will miss your energy, the way you always cheered the loudest during the hardest WODs, and those smiling faces! A. EMOM for 12 minutes: A.
10:00 to establish a 1RM Power Clean for the day B. 5X5 Pendlay Row (Heavy as possible, use straps) C. 5 rounds of: 5 UB T&G Power Clean (begin @ 60% of max from above and add load to a maximal set) 10 TTB 15 Burpees Rest 1:1 Record times, score is longest round |
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.
Archives
Dezember 2016
|