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Im November werden wir zur Abwechslung die WODs der CrossFit Mainpage machen! Wir werden hier im Blog keine WODs veröffentlichen. Guck auf www.crossfit.com nach.
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Skill: Transition Skills and Snatch first pull A.) 3 rounds for max unbroken reps: Push jerk 80% 1 RM 3 min rest between sets B.) EMOM for 10 min: 2 Hang Squat Snatch 85% 1 RM Im November verfolgen wir zur Abwechslung (CrossFit = Constantly varied, functional movements at high intensity) die Workouts der CrossFit Mainpage www.crossfit.com! Der CrossFit HQ Headcoach Dave Castro erklärt wie CrossFit Training geplant wird. Teil 2 bis 6 folgen! Skill: Muscle up
"Annie" 50-40-30-20-10 Double unders Sit-ups compare with 13. Mai 14 Tissue relaxation: Hipflexor and ankle smash with ball Strength: Deadlift 5x5
For time: 80 Toes to bar 80 box jumps 800m run Mobility Exercise of the week: Internal hip rotation (see first exercise on video below) Do the second exercise (3:48) daily at home! Min. 2 min/side. Skill: Work 7 min on your handstand (against wall, free, HS walk) Metcon: AMRAP 6 min 3 Hang squat cleans 55/35 kg 5 Ring Dips 3 min rest 2 rounds for time: 20 OH lunges 25/15 kg 20 Handrelease push-ups Tissue relaxation: Triceps smash with barbell for 5 min. Strength: Ring Dips 5x3
Metcon: 4 rounds of: -1 min. max reps handstand pushups (handrelease pushups) -1 min. max reps kettlebell swings 24/16 kg -1 min. max burpees -1 min. max pullups 1 min. rest between rounds German Throwdown Q14.2
AMRAP in 12 min 5 HSPU 10 Frontrack Kettlebell walking lunges 20 Double unders Scaled: 10 Pushups 20 Walking lunges ohne Gewicht 40 Single unders Mehr unter www.germanthrowdown.de Strength:
1) 3 hang power snatch + 1 overhead squat work to a moderate weight 2) 3 hang power clean + 1 split jerk work to a challenging weight AMRAP in 14 min. of: -5 push jerk 55/35kg -10 C2B pullups -20 power clean 55/35kg -30 situps Strength:
Back squat 5-5-3-3-2 Metcon: 20 Min EMOM odd: 10 Front rack lunges (2 KB) even: 12 Kettlebell swings |
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