A. Three sets of:
Push Press x 6-8 reps Rest 60 seconds Side Plank x 30-45 seconds each side Rest 60 seconds Single Leg Hip Bridge x 6-8 reps each leg @ 3011 Rest 60 seconds B. For time: 21 Burpees 15 Thrusters 9 Strict Pull-Ups 800 Meter Run 9 Strict Pull-Ups 15 Thrusters 21 Burpees
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A.
Take 15min and built to today's 1 RM Clean or Power Clean B. EMOM for 15min: 1st min.: 5 Power Cleans @ 65-75% of today's RM 2nd min.: 200m run 3rd min.: 20 Ring Dips (modify ring dips to number that can be performed in 45seconds or less) C. Tabata Hollow Rocks and Arch Rocks (8 rounds alternating) A. EMOM for 12 minutes:
Snatch x 1 rep @ 85% B. For times: B1. For time: Row 500 Meters 20 Burpees Over the Erg When the clock reaches 6:00, complete the following… B2. Three rounds for time of: Push Press x 10 reps 40/25 Toes to Bar x 10 reps When the clock reaches 12:00, complete the following… B3. Three rounds for time of: Front-Racked Walking Lunges x 20 steps 40/25 Box Jumps x 10 reps 24/20 When the clock reaches 18:00, complete the following… B4. For time: Row 500 Meters 20 Burpees Over the Erg (Yes, this is the same as B1…try to match the B1 time.) 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! In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Barbell Thrusters (20 kg) 400 Meter Run 80 Burpees 400 Meter Run 100 Barbell Thrusters 400 Meter Run 100 Kettlebell Swings *Both athletes perform the run at the same time. A. Every 90 seconds, for 15 minutes (10 sets) of:
Front Squat x 2 reps @ 78-83% Strict Handstand Push-Ups x 6 reps *Use the same HSPU set-up you used last week, or progress it a little to make it harder. B. Five sets of: Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-85% Rest as needed C. Three sets for max reps of: 45 seconds of Ground to Overhead (85/61kg) Rest 45 seconds A. Three sets of:
Good Mornings x 6-8 reps @ 3011 Rest 45-60 seconds Renegade Rows x 5 reps Rest 45-60 seconds * Half-Turkish Get-Ups x 5-6 reps each arm Rest 45-60 seconds Double-Under Practice x 60 seconds *Stop at the "bridge" portion of the movement. Don't shift to your knee* B. AMRAP in 10 minutes of: 5 Shoulder to Overhead 10 Box Jumps 15 Kettlebell Swings C. Two sets of: 200 Meter Farmer’s Carry Rest as needed A. Five sets for time of:
5 Power Cleans (70/45) 10 Chest-to-Bar Pull-Ups Rest 60 seconds Rest 5 minutes, and then… B. Five sets for times of: Row 250 Meters 5 Power Snatches (60/40) Rest 60 seconds Rest 5 minutes, and then… C. AMRAP 5 minutes of: 10 Front Squats (60/40kg) 10 Pull-Ups 20 Double-Unders After your last rep on your final set, time stops and your 5 minutes of rest begins. A. EMOM, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 70-75% Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load. B. Every 4 minutes, for 24 minutes (6 sets): Row 250 Meters 10 Burpee Box Jump-Overs (24″/20″) 15 Strict Ring Dips Keep your ring dips legit – full depth and full elbow extension. Note times for each set. If any set takes more than 3 minutes, reduce the number of ring dips to keep your sets under 3:00. Post WOD accessory work: Three sets, not for time, of: Face Down Chinese Planks x 60 seconds Rest as needed Reverse Snow Angels x 10-12 reps A. Every minute, on the minute, for as many minutes as possible…
Push Press x 1 rep *Minute 1 – 40/25 *Minute 2 – 50/30 *Minute 3 – 60/35 *Minute 4 – 70/40 *Minute 5 – 80/45 …and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done. B. Two sets for times: Run 400 Meters 43/27kg Shoulder to Overhead x 25 reps Rest 3 minutes Post WOD accessory work: Tabata Hollow Rocks and Arch Rocks Rest 2 minutes 2rds: 10 GHD sit ups: 10 GHD hip ext.: |
CrossFit Stuttgart is
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