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On December, 2017

Browsing all posts on December, 2017

WOD, 22.12.17 – “Rudolf”

CrossFit Graz - CrossFit

Weightlifting

Power Clean (10x3)

not touch and go!

Focus is Speed and perfect movement -

not a Max Load!

Weightlifting

Back Squat (5x5)

SpeedSquats.

Explosive concentric!

Speed Reverse Lunge (5x3)

each leg.

again super explosive!


WOD, 21.12.17 – “12 Days of CrossFit Graz”

CrossFit Graz - Performance Care

Metcon

You can choose between the Barbell Version and the Bodyweight version.

Metcon (Time)

For Time:

11 Rope Climb

2 HangSquat Snatch

3(0) Double Unders

4 PowerCleans

5 Box Jump overs

6 Deadlifts

7 HandStand PushUps

8 BackSquats

9 WallBalls

10 PullUps

11 Burpees

12 Ground to Overhead
Rx 70/50kg

U can scale the weight accordingly but you should be able performing all movements.

Metcon (Time)

For Time:

1 Burpee

2 AirSquats

3 RingRows

4 BoxStep Overs

5 SitUps

6 KB Swings

7 Jumping Jacks

8 Walking Lunges

9 WallBalls

10 KB PushPress

11 Knee Raises

12 PushUps


WOD, 20.12.17 – “Schlittwoch”

CrossFit Graz - CrossFit

Accessory Work

Metcon (No Measure)

5 Rounds:

45s Weighted Dead Bug

5 "3" Way Raises

10 Pallof Press each arm

6-8 Half Kneeling Arnold Press each arm

Metcon (No Measure)

3-5 Rounds for Max Effort:

10/7 Cal Assault Bike

1 Lenght Sled Sprint


WOD, 18.12.17 – “Over and Over 14.2”

CrossFit Graz - CrossFit

Metcon

CrossFit Games Open 14.2 and 15.2 (AMRAP - Reps)

Includes Masters up to 54 years old

0:00 - 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 - 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 - 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.


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