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On August, 2017

Browsing all posts on August, 2017

WOD, 1.9.17 – “PowerEndurance”

CrossFit Graz - CrossFit

Weightlifting

Deadlift (10 - 10 - 10)

conventional grip!

with a controlled eccentric!

Build over the course of the 3 Sets.

Metcon

Metcon (2 Rounds for reps)

20min AMRAP, in teams of two.

One is Rowing/Biking or Skiing

One is Running 2 Small Rounds
choose a moderate pace that you can increase over the last few minutes.

if you are getting slower throughout of the workout you were definetely too fast at the beginning!


WOD, 31.8.17 – “Stars and Stripes”

CrossFit Graz - Performance Care

StrongMan Conditioning and Strength

Metcon (Weight)

3 Rounds of:

1 Length SledPull AHAP

4-6 half kneeling Kettlebell Bottom Up Press each arm

Metcon (Weight)

3 Rounds of:

8 Barbell Z Press @3011

6-8 Bent Over Dumbbell Rows

Metcon (Weight)

3 Rounds of:

10 Shoulder Shockers

45s Ring Row hold

Metcon (No Measure)

3 Rounds for Max effort:

30s Battle Rope

Rest as needed between sets
ALL OUT!


WOD, 30.8.17 – “BlitzeBlank”

CrossFit Graz - CrossFit

Weightlifting

Squat Clean (3 - 3 - 3 - ...)

Find todays 3RM.

touch and go!

Metcon

Metcon (AMRAP - Rounds)

EMOM 10

3 T´n´G SquatCleans @60-70% of todays Max

5 Burpees over Bar
Reduce weight if needed so you can maintain a good pace.


WOD, 28.8.17 – “ThighGap”

CrossFit Graz - CrossFit

Weightlifting

Back Squat (5 - 5 - 4 - 4 - 3)

@30X1

Metcon

Metcon (Time)

3 Rounds for Time

20 WallBalls

15 GHD SitUps

TimeCap: 10min
Rx - unbroken Wallballs.

Go ALL OUT, dont pace!


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