„Nothing you wear is more important than your smile.“ – Connie Stevens

 

Montag

11/03/2019

wod
strength
5 rounds e2mom:
-5 front squats

metcon
3 rounds for time:
-21 cal row/bike
-15 deadlifts
-9 burpees over the box

basic strength & technique
modul I – squats

endurance
35′ emom:
1st – 10 burpees
2nd – 50 double unders / 80 single unders
3rd – 20 wallball shots
4th – 20 push ups 5th – 20 hollow rocks

Dienstag

12/03/2019

wod
strength
5 rounds e2mom:
-5 strict press

metcon
for reps:
7′ amrap
-7 ring dips
-7 strict pull ups
3′ rest
then
7′ amrap
-7 push ups
-7 ring rows
3′ rest
then
3′ amrap
-renegade rows

finisher
-accumulate 3′ of deadhang
everytime you rest – 10 v-ups

basic strength & technique
modul II – presses

endurance
by fischer skiletics
for reps:
10′ amrap
-20 cal row
-20 goblet squats
3′ rest
then
10′ amrap
-20 cal bike
-20 one arm thrusters
3′ rest
then
10′ amrap
-20 cal skierg
-20 kb one arm push press

girls
crosszone BBP

Mittwoch

13/03/2019

wod
skillwork
squat clean

10′ emom:
-1 clean pull
-1 squat clean
-1 front squat

metcon
for time:
10-9-8…-2-1
-squat cleans 40/60kg
-toes to bar

endurance
for time:
50-40-30-20-10
-plate ground to overhead
-overhead lunges
-russian twists
-weighted box step overs

Donnerstag

14/03/2019

wod
metcon
fight gone bad style
5 rounds of 5′ work/ 1′ rest:
1st – jumping lunges
2nd – farmers carry
3rd – squat jumps
4th – kb russian swings
5th – double unders

basic strength & technique
modul III – basic lifts

endurance
35′ emom:
1st – 10 burpees
2nd – 50 double unders / 80 single unders
3rd – 20 wallball shots
4th – 20 push ups 5th – 20 hollow rocks

Freitag

15/03/2019

wod
skillwork
bar muscle up

metcon
12′ amrap:
-5 bar muscle ups
-3 thrusters 40/60kg
-1 rope climb

basic strength & technique
modul IV – gymnastics

endurance
by fischer skiletics
for reps:
10′ amrap
-20 cal row
-20 goblet squats
3′ rest
then
10′ amrap
-20 cal bike
-20 one arm thrusters
3′ rest
then
10′ amrap
-20 cal skierg
-20 kb one arm push press

Samstag

16/03/2019

wod
strength
5 rounds e2mom:
-5 deadlifts

metcon
teams of 2 – 14′ amrap:
-40 box steps
-20 synchro db snatches
finisher
3 rounds of:
-15/25 cal assault bike
3′ rest
all Out!!

CrossFit Open 2019
keine WOD’s am Nachmittag!
Come Together bei unseren Freunden von
Triller CrossFit
Trillergasse 4/21A – 1210 Wien

Sonntag

17/03/2019

wod
skillwork
rowing technique

metcon
20′ amrap:
-100 burpees
rest of the time – max distance row

basic strength & technique
modul V – kettlebells