September 2022

28-09-2022 Weightlifting Work on snatch technik (Weight) Work on snatch technik Metcon

27-09-2022 Weightlifting AMRAP (Weight) AMRAP 12 for Quality 6 x 1 ½ Thrusters @40-50% 6 Strict Pullups Metcon Metcon (Time) 30 – 20 – 10 shuttle runs 20 – 15 – 10 Shoulder to Overhead 12 – 9 – 6 Overhead Squats 40/25 Rest 2 min 30 – 20 – 10 Front Squats 20 – 15 – 10 Pull ups 15 – 12 – 9 cleans TC: 20

26-09-2022 Weightlifting 15 min Work on KB technik (Weight) 15 min Work on KB technik Metcon Metcon (Time) 3 Rounds for Time 15 (10, 5) KB Squatsnatches 24/16 30 DU/SU 15 SquatJumps 15 KB clean&Jerk Rest 2 min 30 KB Powersnatch 90 DU/SU *30 must be unbroken or start again 30 SquatJumps 30 KB clean&Jerk TC: 20

21-09-2022 Weightlifting Snatch Technik / Snatch Drills (Weight) Snatch Technik / Snatch Drills Metcon Metcon (Time) "Annie meets Isabel" 50 – 40 – 30 – 20 – 10 DU/SU – Sit ups 15 – 12 – 9 – 6 – 3 Snatches 45% – 55% – 67% – 77% – 85% TC: 20

20-09-2022 Metcon Metcon (Time) Andy 300% "Andy300%" 4 Rounds 30/25 cal Row 9-12-15-18 HSPU/Pike TC:12 Rest 2 min 5 Rounds 9 Front Squats 7 Burpees over Bar 5 StO 50/35 (Hard) TC:12 Rest 2 min 4 Rounds 17/12 Cal Bike 9-12-15-18 C2B/PU TC:12

19-09-2022 Weightlifting KB Drills/ Technik (Weight) KB Drills/ Technik Metcon Metcon (Time) 3 Rounds for Time: 15 DB/KB Thrusters 2×15/16 2x/10/12 20 Box Step ups 1×15/16 1×10/12 15 DL 2×15/16 2x/10/12 20 Box Step ups 5 BMU/ 10 C2B/ 15 PU TC: 17

WOD – Wed, Sep 14 C&J Technik/ C&J Drills (Weight) C&J Technik/ C&J Drills AMRAP 15 (AMRAP – Rounds and Reps) AMRAP 15 15 C&J @ 45% 12 C&J @ 55% 9 C&J @ 67% 6 C&J @ 77% AMRAP C&J @ 90% *Every Minute 5/3 T2B (RX 7 T2B)

WOD – Tue, Sep 13 Andy 200% (Time) 4 Rounds 2 Lanes Lunge Slam Balls 10/6 2 Lanes Broad Jump Slam Balls 2 Lanes run +Slamball TC: 10 Rest 2 3 Rounds 15/12 Bike Cal 20/17 Row Cal TC: 10 Rest 2 4 Rounds 10 DB Clusters 2×15/10 10 Burpees TC: 10

WOD – Mon, Sep 12 Supersatz (Weight) Supersatz: 4x 8/8 KB/DB single leg Hip Thrust (medium) 4x 10/10 KB/DB single arm Bent over row TC: 12 For Time (Time) 3 Rounds 15 Wall Balls 9/6 10 Box Jumps 5 BMU/ 10 C2B/ Pull ups Rest 3 min. 45 WB 30 Box Jumps 15 BMU/ 30 C2B/ PU TC: 20

07-09-2022 Weightlifting Complex (Weight) 6 x E90sec. 1+1+1 1PowerClean+1 Hang Squat Clean+ 1 Front Squat @70% Metcon Metcon (Time) 1-2-3-4-5-6-7-8-9-10 HSPU/ Pike Pistol each Side Squat Clean 60/40 (Hard) TC: 20