A1: 5 sets of 3/3 Single Leg Deadlifts A2: 5 sets of 5 heavy DB Snatches (per Arm) Start every 1:30min one of the exercises (alternating) B: AMRAP in 12min of: 2 Bear Complex @ light load 7 (C2B) Pull-ups OLYMPIC WEIGHTLIFTING A: 3 Squat Snatch Og every 1:30 mín for 10 sets B: Overhead [...]
EMOM for 30min of: 1) 6-10 Ring Rows @ 2020 2) 3/3 Barbell Back Rack Box Step-ups @medium-heavy Load 3) 6-10 Push-ups @21X1 4) 100m Shuttlesprint (10x 10m) 5) 16-12 cals Ski Erg 6) 30-40sec. Handstand hold @ wall STRENGTH WOD A1: Back Squat 90% of 5RM last week for 3 x 5 A2: Shoulder [...]
Liebe Mitglieder Es ist endlich Zeit für einen Laser Tag Event von CrossFit Zug! Hier können die Mitglieder auch mal die Coaches und sich gegenseitig "jagen". :-) Diesmal in der schweizweit grössten Lasertag Arena! Datum: Sonntag, 27. Oktober 2019 Start: 14:00 Uhr, wir treffen uns um 13:15h im CrossFit Zug (car sharing) Wo: https://www.actionworld.ch/lasertag Dauer: 3-4 [...]
AMRAP in 30min @ STEADY PACE of: 3/3 Curtsey Box Step Downs (controlled and slow descent) 10cal Bike / AB 5/5 Single Arm DB Bench Press with band @ Heavy 10cal Row 8/8 Single Leg Romanian KB Deadlifts
Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells More information about standards, variations etc. on: https://games.crossfit.com/workouts/open/2020/2
A: 3-3-3-3-3-3 Front Squat Start every 2min. B: AMRAP in 16min of: 6 DB Push-Press 6 DB Split Jerk (switch legs every rep) 6 DB Bent-over-Rows 6 Hang DB Cleans 6 DB Squats Use 2 DBs @medium load.
In Teams for 2, 8 rounds for time of: 10 Box Jumps 15 Sit Ups 10 Goblet Squat @ heavy KB/DB 10 Deck Squat 20 Russian Twist @medium-heavy KB/DB [switch] 200 m Run Alternate when partner finished exercises before running. go hard! STRENGTH WOD A1: Back Squat - 5RM (1st two reps paused 1 sec), [...]
A1: 3-3-3-3-3 Deadlifts from Blocks/Plates (bar should be just below knee cap) A2: 4-4-4-4-4 DB Bulgarian Split Squats @31X1 (per leg) A3: 4-4-4-4-4 Seated DB Press Start every 1:30min one of the exercises (alternating) B: AMRAP in 7min of: 7 Pull-ups 7 Burpees 7 Power Cleans @ Light-Medium GYMNASTICS WOD A: HSPU - Technical coaching [...]
A: 4sets of 5 reps ring rows: as slow as possible for 5 reps! Start every 2min. B: 2 rounds for time of: 75 Kettlebell Swings @ 20/16kg 50 V-Ups or Abmat Sit-ups (for advanced: GHD sit-ups) Row 1000 m OLYMPIC WEIGHTLIFTING WOD A: Power Clean & jerk technique B: 1 Power Clean + 1 [...]
A: 3-3-3-3-3-3 Power Snatch (Tng) Start every 2:15min. B: 50 Medball Cleans 25 Push Jerks @ heavy 50 Medball Cleans C: Tabata Hollow Hold (4x) + Toes to bar (4x) STRENGTH WOD A1: Deadlift On 10kg Plates - 3RM A2: Bench press 5RM, then -15% for 5, then 1 set AMRAP B: 3 Rounds of: [...]