WOD Blog

At home WOD

Test:
30 Sec. max reps Burpee Box Jump

10 Min, EMOM
– Score of Burpee Box Jump Test

(whatever your score in the 30 seconds is,
is your set goal of reps for each minute)

Running WOD

CrossFit.com 200318

Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

At home WOD

6 Min AMRAP

10x Forward Lunges
10x Kossack Squat
10x Reverse Lunges

4 Min Rest

10 Min AMRAP

2x Wallclimb
4x Clapping Pushup
8x Tuck Jump
16x Burpee

Running WOD

7x 1000m
(run 10k pace! Wer 10km z.B. in 40 Min schaffen will, läuft jede Runde in 4 Min.)
200m recovery walk between sets

Box closed!

„At home“ Workout:

20/10 Interval, 4 Rounds

– Handstand Pushup
– Burpee
– Push Up
– V-Up
– Burpee
– Sit Up
– Burpee
2 Min Rest

Running Workout:

400m Warm Up

24 Min Run
Rotate: 2 Min Easy, 2 Min Medium, 2 Min Hard

400m Cool Down Jogging

Strength:

Backsquat
(Try to sligthly increase all sets from last week)

E2MOM
10x 40%
10x 50%
7×70%
E3MOM
5x 80%
3x 85%
max reps @90%
max reps @+-90%
max reps @+-90%

WOD:

5 Rounds, 60/30 Sec. Interval
Buy In for every round:
30x Double Under
1.R.: 10x Hang Squat Snatch (20/15kg)
2.R.: 10x Hang Squat Snatch (30/20kg)
3.R.: 10x Hang Squat Snatch (40/25kg)
4.R.: 10x Hang Squat Snatch (50/30kg)
5.R.: 10x Hang Squat Snatch (60/35kg)

Strength:

Deadlift

E2MOM
10x 40%
10x 50%
7×70%
E3MOM
5x 80%
3x 85%
max reps @90%
max reps @+-90%
max reps @+-90%

WOD:

400m Run
30x DB Overhead Lunge (22,5/15kg)
400m Run
30x alt. DB Snatch
400m Run
30x alt. DB Hang Clean&Jerk

Strength:

Strict Press

11 Sets, every 2 Min
10x 50%
7x 70%
3x 80-85%
2x 85-90%
1x 90-95%
3x 85-90%
2x 90-95%
1x 95-100%
3x 90-95%
2x 95-100%
1x 100-105%

WOD:
Timecap: 10 Min

9x Thruster (60/40kg)
9x Bar Muscle Up
15x Thruster (50/30kg)
15x C2B Pullup
21x Thruster (40/25kg)
21x Pullup

Beginner Class:

21 – 15 – 9
-Thruster
-Ringrow

Skill I:

Snatch Complex

Snatch – Overhead Squat – Snatch Balance – Snatch

3 Sets, EMOM
5 Sets, every 90 Sec., increase weight
6 Min to test heavy Snatch Single

Skill II:

Handstandpushup Set Up – Kipping HSPU

WOD:

21 – 15 – 9
Snatch (60/40kg)
Handstandpushup

Strength:

Benchpress

11 Sets, every 2 Min
10x 50%
7x 70%
3x 80-85%
2x 85-90%
1x 90-95%
3x 85-90%
2x 90-95%
1x 95-100%
3x 90-95%
2x 95-100%
1x 100-105%

WOD:

“ Strict Cindy“
20 Min AMRAP
5x Strict Pullup
10x Push Up
15x Airsquat

Strength:

Backsquat
All reps are based on 1 rep max

E2MOM
10x 40%
10x 50%
7×70%
E3MOM
5x 80%
3x 85%
max reps @90%
max reps @+-90%
max reps @+-90%

WOD:
Timecap: 9 Min

30x alt. Db DB Box Step Up (22,5/15kg)
30x Wallball Decksquats
30x Db DB Deadlifts
30/25cal Row

Strength:

Deadlift
All reps are based on hypotetic 1 rep max

E2MOM
10x 40%
10x 50%
7×70%
E3MOM
5x 80%
3x 85%
max reps @90%
max reps @+-90%
max reps @+-90%

WOD:

3/3 Min Interval, 3 Rounds

500/400m Row
20 Sec Rest
max reps unbroken Strict Pullup
Db. KB Frontrack Hold for remaining time