CrossFit WOD - Workout of the Day

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13.09


A.
Five sets of:
8-10 Front Squats @ 21X1
Rest 2"

B.
Every 5" x 3
10 Strict Pull ups
25 KBS, 32/24kg
50 Air Squats

Advanced

A.
Front Squats
5*60, 5*70, 5*80, 5*90, 5*100+%
Rest 2"

B.
Every 5" x 3
10 Strict Pull ups
25 KBS, 32/24kg
50 Air Squats

Use a 9kg Vest

13.09


A.
Five sets of:
8-10 Deadlifts @21X1
2" Rest

B.
For time:
1000m Row
-then-
4RFT:
10 Strict Pull ups
15 HR Push ups

Advanced

A.
Five sets of:
5 Deadlifts
60,70,80,90,100+% of 5RM
2" Rest

B.
For time:
1000m Row
40 Ctb
30 Strict Hspu

19.02


5RFT:
20 Pull ups
20 Burpees
20 Sit ups
20 Squats

13.02


A.
EMOM.x 8
1 Strict Shoulder Press

B.
E2MOM x 3
8-10 Shoulder Press

C.
AMRAP 12
7 DB Push Presses
7 Ring Dips
7 Burpees

#

02.02


A.
E2MOM.x 7
3 Position Snatch

B.
For time:
5 Power Snatches, 60/40kg
10 Box jump obers
10 Power Snatches, 50/35kg
20 Box jump obers
15 Power Snatches, 40/30kg
30 Box jump overs

01.02


A.
Three sets:
3 Roll to Candlestick + 3 Low Ring Muscle Ups
60 seconds Free HS Hold
60 secinds Plank Hold

B.
Four sets of,
AMRAP 3
6 Pull ups or Ctb [BMU]
9 Burpees
12 Jack Knifes
Max reps Double Unders
Rest 2 minutes

31.01


A.
E2MOM x 8
3-4 Front Squats

B.
For time:
1000m Row
75 American Swings,24/16kg*
50 Wall Balls, 9/6kg

*Adv: 32/24kg

# #noexcuses #wachstumdurchwiderstand #solingen #solingenwald #fitnessdeutschland

28.01


"Team Kelly"
In teams of two,
5RFT:
400m Run [together]
30 Box jumps [each]
30 Wall Balls [each]

28.01


A.
Four sets of:
1-2 Weighted Pull ups
30 seconds Rest
Max reps Strict Pull ups
2-3 minutes Rest

B.
Two sets of:

AMRAP 2
20/15 Cal Row
Max reps American Swings

Rest 1 minute

AMRAP 2
20 American Swings
Max Cal Row

Rest 3 minutes

RX: 24/16kg
Adv: 32/24kg

25.01


A.
Five sets of:
4-5 Strict Presses
2 minutes Rest

B.
AMRAP 10
Buy in:
500m Row
10 Stoh , 50/35kg
10 Box jump overs