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On April, 2017

Browsing all posts on April, 2017

WOD, 28.4.17 – “SpotOn”

CrossFit Graz - CrossFit

4 MetCons, 3min Rest between.

Don´t freak out, we have some dope progressions for you!

Metcon

Metcon (AMRAP - Reps)

6min AMRAP

1 Legless RopeClimb

10 Stone/SandBag over Shoulder

Metcon

Metcon (AMRAP - Reps)

6min AMRAP, ascending ladder:

2 Dumbbell Thruster

1 Bar Muscle Up
add 2/1 Rep each round.

Metcon

Metcon (AMRAP - Reps)

6min AMRAP:

50 Double Unders

15 (GHD) SitUps

Metcon

Metcon (Time)

For Time:

50 MedBall Cleans


Performance Care, 27.4.17 – “LatSaurus QuadHam”

CrossFit Graz - CrossFit

StrongMan Conditioning and Strength

Landmine Row (6 - 6 )

each arm, superset it with:

Pull-ups (2x MaxRep)

Wide Grip - so you have to pull with your Lats!

StrongMan Conditioning and Strength

Rope Pull (2x3 Lengths)

Hand Over Hand without stopping!

StrongMan Conditioning and Strength

Seated Rope Pull (1 - 1 - 1 )


WOD, 26.4.17 – “Fitfty Shades”

CrossFit Graz - CrossFit

Weightlifting

Bench Press (6 - 6 - 6 - 6 - 6)

AHAP,

supersetting it with:

Pull-ups

strict for max reps

Metcon

Metcon (Time)

21 - 15 - 9 for time:

PushPress 40/25kg

PushUps

Kettlebell Snatches 24/16kg
Thats should be a sprint!

Scale it with your coach to be as fast as possible!


WOD, 25.4.17 – “Fast and Furious 5”

CrossFit Graz - CrossFit

rest as needed between rounds to maximize intensity and power output of every set!

Metcon

500m Row (Time)

Max Effort 500m Row

500m Row (Time)

Max Effort 500m Row

500m Row (Time)

Max Effort 500m Row

500m Row (Time)

Max Effort 500m Row

500m Row (Time)

Max Effort 500m Row


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