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WOD 23-3-2019

23 březen 2019

Weightlifting – Metabolic
For time of (BTWB):
30-20-10 Deadlift @35-40 of your 1RM
6-4-2 Muscle Ups*
*Jumping Muscle Ups/ Jumping Bar Muscle Ups

WOD 22-3-2019

22 březen 2019

Gymnastics
20min AMRAP of (BTWB):
15 Strict Pull Ups
30 Push Ups
45 Squats

WOD 21-3-2019

21 březen 2019

Metabolic – Gymnastic – Weightlifting

Rx: 14min AMRAP of (BTWB):
50 Double Unders
30 Dips
10 Thrusters 40/25
Sc: 14min AMRAP of (BTWB):
100 Single Unders
30 Bench Dips
10 Thrusters 20/15
WEIGHTLIFTING
1. Warm Up:
a) General Warm Up
b) Barbell Yoga
2. Technique & Sets
a) Power Snatch
b) „Randy“
3. Back Squat
5x7 @60

WOD 20-3-2019

20 březen 2019

Gymnastics – Weightlifting
For time of (BTWB):
5-4-3 Squat Snatch/ Power Snatch + OHS
5-4-3 Rope Climb

WOD 19-3-2019

19 březen 2019

Metabolic 3 Rounds of (BTWB): 5min easy pace Assault Bike 1min Rest 5min easy pace Row 1min Rest

WOD 18-3-2019

18 březen 2019

Crossfit Games Open 19.4

12 min Time cap:
3 rounds of: 10 snatches 12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of: 10 bar muscle-ups 12 bar-facing burpees

WOD 16-3-2019

16 březen 2019

Metabolic – Gymnastics 7min AMRAP of : 10-20-30-40… Double Unders 10-20-30-40… Push Ups

WOD 15-3-2019

15 březen 2019

Weightlifting ½ Grace vs. ½ Isabel – 15 Rounds for time of (BTWB): 1 Clean & Jerk 1 Power Snatch

WOD 14-3-2019

14 březen 2019

Gymnastics – Weightlifting – Metabolic

2 Rounds for time of (BTWB):
10cal. Assault/ Row
20 Lunges
10cal. Assault/ Row
20 Medball Clean
WEIGHTLIFTING
1. Warm Up:
a) General Warm Up
b) Barbell Yoga
2. Technique & Sets
a) 1RM Back squat
b) WOD: Back squat @50 of your 1RM & Assault Bike

WOD 13-3-2019

13 březen 2019

Weightlifting – Metabolic

a) 10min EMOM of:
5x Floor Press (Barbell) @50-70 BW
no Rest
b) For time of (BTWB):
1000m Row

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