20-03-2019
Weekly Special: Jumps
Gymnastics
Weekly Special: Jumps (Max reps)
Jumps
Metcon
Metcon (Time)
5 Rounds for Time
15 Ball Slams 10/6 Kg
15 Box Jumps
3 Wall Walks
15 Box Jumps
3 Wall Walks
WOD WOD, 19. März 2019
19-03-2019
Weekly Special: Jumps
Gymnastics
Weekly Special: Jumps (Max reps)
Jumps
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
AMRAP 14
7 Back Squats (Bodyweight)
20 Mountaim Climbers
7 Back Squats (Bodyweight)
20 Mountaim Climbers
WOD WOD, 18. März 2019
18-03-2019
Weekly Special: Jumps
Gymnastics
Weekly Special: Jumps (Max reps)
Jumps
Metcon (Time)
Devils Black Jack
For Time
20 One Arm Devils Press , 1 Sit up
19 One Arm Devils Press , 2 Sit ups
18 One Arm Devils Press , 3 Sit ups
….. continue till 1 One Arm DP , 20 Sit ups
20 One Arm Devils Press , 1 Sit up
19 One Arm Devils Press , 2 Sit ups
18 One Arm Devils Press , 3 Sit ups
….. continue till 1 One Arm DP , 20 Sit ups
TC: 20 Min
Metcon
WOD WOD, 17. März 2019
Open Workout 19.4
Metcon
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
Metcon
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
WOD WOD, 15. März 2019
15-03-2019
Weekly Special: Squatsnatch
Weightlifting
Squat Snatch (Weight)
Metcon
Metcon (Time)
Team of 2
For Time
Buy in 30 Burpees
60 KB Clusters (one arm) 24/16 Kg
100 Box jumps
Buy out 30 Burpees
Buy in 30 Burpees
60 KB Clusters (one arm) 24/16 Kg
100 Box jumps
Buy out 30 Burpees
WOD WOD, 14. März 2019
14-03-2019
Weekly Special: Squatsnatch
Weightlifting
Squat Snatch (Weight)
Metcon
Metcon (Time)
Irvine
For Time
400m Run/ 450 Row
23 Push ups
53 Goblet Squats 24/16 Kg
400m Run/ 450m Row
23 Push ups
53 KB Swings
400m Run/ 450m Row
400m Run/ 450 Row
23 Push ups
53 Goblet Squats 24/16 Kg
400m Run/ 450m Row
23 Push ups
53 KB Swings
400m Run/ 450m Row
WOD WOD, 13. März 2019
13-03-2019
Weekly Special: Squatsnatch
Weightlifting
Weekly Special (Weight)
Squatsnatch
Metcon
Metcon (Time)
Team of 2
2 Rounds for Time
100 DU/ 300 SU
20 Overhead Squats 52/35 Kg
100 DU/ 300 SU
20 C2B Pull ups/ Jumping C2B
100 DU/ 300 SU
20 DB Snatches 22,5/15 Kg
100 DU/ 300 SU
20 Pull ups/ Jumping C2B
100 DU/ 300 SU
20 Overhead Squats 52/35 Kg
100 DU/ 300 SU
20 C2B Pull ups/ Jumping C2B
100 DU/ 300 SU
20 DB Snatches 22,5/15 Kg
100 DU/ 300 SU
20 Pull ups/ Jumping C2B
TC: 20 Min
WOD WOD, 12. März 2019
12-03-2019
Weekly Special: Squatsnatch
Weightlifting
Weekly Special (Weight)
Squatsnatch
Metcon
Metcon (Time)
Dumbbell DT (one DB)
5 Rounds for Time
12 DB Deadlifts
9 DB Hang Powercleans
6 DB Jerks
12 DB Deadlifts
9 DB Hang Powercleans
6 DB Jerks
RX: 22,5/15 Kg
SC: 15/10 Kg
WOD WOD, 11. März 2019
11-03-2019
Weekly Special: Squatsnatch
Weightlifting
Weekly Special (Weight)
Squatsnatch
Metcon
Metcon (Time)
Reverse Fran
9-15-21
Thruster
Pull ups
Thruster
Pull ups
Rx: 45/30 Kg
WOD WOD, 8. März 2019
08-03-2019
Weekly Spezial: Core
Core
WOD description Core
Metcon
Metcon (AMRAP – Reps)
WOD
4 Rounds
AMRAP1: Burpees Over the Bar
AMRAP1: Snatches
AMRAP1: Boxjump Overs
AMRAP1: Burpees Over the Bar
AMRAP1: Snatches
AMRAP1: Boxjump Overs
RX: 35/25 Kg
