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WOD WOD, 30. April 2019

30.04.2019
Weekly Special: Clean & Jerk

Weightlifting
Clean and Jerk (1×1)

Metcon
Metcon (Time)
21-15-9
Thrusters
Pull Ups

Rx: 42,5 / 30 kg

Team of 2

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
200m run
10 Handstand Push Ups
10 Squat Cleans

Rx: 42,5 / 30 kg

Team of 2
200m = 10 reps

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WOD WOD, 29. April 2019

29.04.2019
Weekly Special: Clean & Jerk

Weightlifting
Clean and Jerk (1×1)

Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

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WOD WOD, 26. April 2019

26.04.2019
Weekly Special: Shoulder to Overhead

Weightlifting
Shoulder Press (1×1)
Push Press (1×1)
Push Jerk (1×1)

Metcon
Metcon (Time)
5 rounds
200m run
20 Sit Ups
15 Slam Balls
10 Overhead Squats

Rx:
Slam Ball: 10 / 6 kg
Overhead Squat: 50 / 30 kg

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WOD WOD, 25. April 2019

25.04.2019
Weekly Special: Shoulder to Overhead

Weightlifting
Shoulder Press (1×1)
Push Press (1×1)
Push Jerk (1×1)

Metcon
Metcon (2 Rounds for reps)
AMRAP 7
30 Double Unders
10 Burpee Box Jump Overs
10 Pull Ups

rest: 3 minutes

AMRAP 6
30 Double Unders
10 Box Step Ups
10 Toes-to-Bar

Rx: 24 / 16 kg

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WOD WOD, 24. April 2019

24.04.2019
Weekly Special: Shoulder to Overhead

Weightlifting
Shoulder Press (1×1)
Push Press (1×1)
Push Jerk (1×1)

Metcon
Metcon (AMRAP – Rounds)
EMOM 20
3 Power Cleans
3 Front Squats
3 Jerks

Rx: 60 / 40 kg

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WOD WOD, 23. April 2019

23.04.2019
Weekly Special: Shoulder to Overhead

Weightlifting
Shoulder Press (1×1)
Push Press (1×1)
Push Jerk (1×1)

Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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WOD WOD, 19. April 2019

19-04-2019
Weekly Spezial: Front Squat

Weightlifting
Front Squat (1×1)

Metcon
Metcon (AMRAP – Reps)
AMRAP 10

7 Box Jumps
14 Kettlebell Swings

Rx:
Box: 60 / 50 cm
Kettlebell: 32 / 24 kg

Metcon
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6" target

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WOD WOD, 16. April 2019

16-04-2019
Weekly Spezial: Front Squat

Weightlifting

Metcon
Front Squat (1×1)
Metcon (AMRAP – Reps)
AMRAP 7
7 Clean & Jerks
7 Chest-to-bar Pull Ups

Rest: 3 minutes

AMRAP 5
5 Stricht Handstand Push Ups
5 Burpees over the Bar

Rx: 50 / 30 kg