WOD
FOTOS ARCHIV
crossfitzug
WORKOUT OF THE DAY
Mittwoch, 4. August 2021
A:
Every 90sec. For 18min do:
1 Clean + 1 Hang Clean + Front Squat
B:
AMRAP in 10min of:
10 Jumping Squats
15 Push Jerks
20sec. on a device of choice
Score: total number of calories!
Level 1: 30/20kg
Level 2: 35/25kg
Level 3: 42.5/30kg
GYMNASTICS WOD
A:
Introduction and technical coaching: Bar muscle up
B:
TABATA:
– DB L-sit hold
– DB Shoulder Press
TABATA:
– WB “”roll out””
– WB
C:
Couple on time:
Thrusters: 10 – 8 -6 -4 -2
Burpees over bar: 2 – 4 -6 -8 – 10
D:
30 HS shoulder taps or 2′ HS hold on wall”
Dienstag, 3. August 2021
A:
10min to Practise Kipping- or Butterfly Pull-ups
B:
„The Chief“
5 Sets (3 min on/ 1 min off)
3 Power cleans
6 Push ups
9 Air squats
RX: 60/42.5kg
Montag, 2. August 2021
A:
8-6-6-6-6-6 Push Press @30X1
8-8-8-8-8-8 Romanian Deadlifts @30X1
Start a new round of both exercises every 2:30min. First set is warm-up
B:
EMOM for 15min of:
1) 15/12cals Assault Bike
2) 10 T2B
3) 10 Burpees
