WOD

FOTOS ARCHIV

WOD Fotos Juli 2021

INSTAGRAM  

Something is wrong.
Instagram token error.

crossfitzug

Follow
Load More
.

WORKOUT OF THE DAY

Donnerstag, 16. September 2021

A:
8-3-3-3-3-3 Deadlift
6 sets of 3/3 Lunges with Power Skip
Start a new round of both exercises every 2:30min. First set is warm-up

B:
4 rounds for time of:
200m Run
5 Power Cleans
5 Front Squats
5 S2OH
200m Run
1 min rest


STRENGTH WOD

A:
Back Squats:
5@ 67%
5@ 75%
3@ 80%
2@ 85%
1@ 90%
1@ 100%

B:
3 rounds of:
12/12 Split Squats w/DB
15 Bent over Rows w/pronated grip
12/12 Seated DB Shoulder Press
20 alt. DB Hammer Curls

Mittwoch, 15. September 2021

A:
Every 90sec. for 15min do:
1 (Squat) Clean + 2 Hang Power Cleans
Squat on the first lift is optional.

B:
AMRAP in 5min of:
3/3 DB Clean to Reverse Lunge + Press
30 Double Unders

Rest 2:30min

AMRAP in 5min of:
8 KB Goblet Squats
8 Push-ups

Level 1: 10/5kg DB + 16-20/8-12kg KB
Level 2: 15/10kg DB + 24/16kg KB
Level 3: 22.5/15kg DB + 32/24kg KB


GYMNASTICS WOD

A:
Butterfly Pull-up: technical coaching

B:
AMRAP 14′
3 Wall Walk every 2:00, including 0:00
5 Burpees over bar
5 Dips + 3’‘ support hold
5 Thrusters
5 T2B

Dienstag, 14. September 2021

“Braddley”
10 rounds for time of:
Sprint, 100 m
10 Pull-ups
Sprint, 100 m
10 Burpees
Rest 30 secs.

LETZTE NEWS

Reloaded: Gymnastic Class

New: Advanced Class

OPEN WOD 21.3 + 21.4