Deal of the Year @ CrossFit Zug
🎯💯 DEAL OF THE YEAR 💯🎯 First come - First serve 🏆🔥 #crossfitzug
Samstag, 25. Juli 2020
For time of: 4 Rounds of: 12 Alternating DB Squat Cleans 8 Alternating Single Arm Devil Press 4 Handstand Push-ups Run 200m 3 Rounds of: 12 Alternating DB Squat Cleans 8 Alternating Single Arm Devil Press 4 Handstand Push-ups Run 200m 2 Rounds of: 12 Alternating DB Squat Cleans 8 Alternating Single Arm Devil Press [...]
Freitag, 24. Juli 2020
A1: 3-3-3-3-3-3 Split Jerk A2: 5 sets of max effort DB/KB Farmers Carry Start every 2min one of the exercises (alternating). B: 21-15-9 reps for time of: Sumo Deadlift High Pulls @ Light - Medium load Lateral Jumps over the bar GHD Sit-ups / Medball Sit-ups BOOTCAMP (HIIT) 7min ON / 2min OFF: 1: Ski, Row, [...]
Donnerstag, 23. Juli 2020
AMRAP in 40min @ STEADY pace of: Run 400m 6 Power Cleans 20sec. Sorenson Hold (with plate) Ski 400m 6 DB Box Jumps 20 DB Box Step Overs (same DBs) Bike 800m 6 Double KB Front Rack Squat 20m Front Rack Carry STRENGTH WOD A: Deadlift Work up to a heavy sets of 8 reps [...]
Mittwoch, 22. Juli 2020
A1: 5 sets of 6 Pull-ups @30X1 A2: 5 sets of 5/5 Back Rack Drop Lunges Start every 1:30min one of the exercises (alternating). B: 3 sets of 3min ON / 2min Rest Set 1: 10/7 cals Assault Bike 20 Overhead Lunges with a plate Set 2: 6 Pull-ups 6 Push-ups Set 3: 10 Alternating [...]
Dienstag, 21. Juli 2020
A1: 5-5-5-5-5 Back Squat A2: 5 sets of 8/8 DB Skull Crusher Start every 1:30min one of the exercises (alternating). B: In Teams of 2, 10 rounds of: 7 (heavy) Thrusters 7 Lateral Burpees over the Bar Run 100m You Go, I Go (full rounds). Go hard each round! BOOTCAMP (HIIT) 7min ON / 2min [...]
Montag, 20. Juli 2020
A: Practise Bar Muscle-ups B: AMRAP in 15min of: 30 Double Unders 20 KB-Swings @Medium Load 10 Ring Rows (Single Ring) BOOTCAMP (HIIT) 7min ON / 2min OFF: 1: Ski, Row, Assault Bike or Bike 2: AMRAP: 20 Double Unders / 40 Single Unders 15 KB Swings 10 Squats 3: Ski, Row, Assault Bike or Bike 4: AMRAP: [...]
This Week’s Highlights
MONDAY Bar Muscle Up Practise / 15min AMRAP TUESDAY Heavy Squats / Team of 2 Workout WEDNESDAY Pull + Single Leg Strength / Intervals THURSDAY Steady Pace Workout incl. Cleans + Front Rack Strength FRIDAY Split Jerk + Grip Strength / Short Metcon (incl. Core Strength) SATURDAY Long chipper workout
Samstag, 30. Mai 2020
Station 1 Bike Increase the 1000m split times by 5sec. E.g.: 1st minute: 2:00/1000m 2nd minute: 1:55/1000m ... Station 2 3 Rounds for time: 10 Power Snatches 10 OH Squats Station 3 For 7 Min. for quality do: 10/10 One arm KB Thruster 30 Sec. Rest Station 4 7 Min. AMRAP 400 m Run 10 [...]
Donnerstag, 28. Mai 2020
Station 1 Run 1400m 1 x 800 1 x 400 1 x 200 (arround the House) Station 2 EMOM for 7 Min. do: 5 Sumo Deadlifts followed by 10 Plate G2OH Station 3 Tabata: Double KB Sit-ups Double KB Swings Rest of the time: Hollow Hold Flutterkicks Station 4 For 7 Min. do: 10 Banded [...]