- April 19, 2018
- No comment
- in Workout Of the Day
BenchMArk WOD, 20.4.18 – “Helen”
CrossFit Graz - CrossFit
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
increase weight every 2 min.
DT-wist
Perform following complex unbroken with a kettlebell for max load on each arm:
12 Single Arm Deadlifts
9 Single Arm Cleans
6 Single Arm Shoulder to Overhead
Emom 12
Min 1: 5 Broad Jumps
Min 2: 3-6 half kneeling Bottom Up KettleBell Press
Min 3: 10 Band PullThroughs
Min 4: 40s Bike or Row
3 Rounds of:
1 lenght Farmers Carry
3 seated Box Jumps for height
Teams of 2
15min AMRAP
1 Round SandBag Carry AHAP
20 Toes2Bar (10 each)
Every 3min for 7 Sets:
8 Deadlifts
10 Burpees
12 Box Jump Overs
90/55kg
Rx+ Every 2min for a maximum of 10 Sets.
3 rounds of controlled movement:
1min WallSit
1min Plank Hold
1 Round easy jog
This is not ment to be another Workout!
20min Rounds of:
8-12 BenchPress
Max Rep supinated Grip RingRows @2022
For Time:
30 Band resisted PushUps
20 alt. Dumbell Snatches AHAP
10 Single Arm Pushpress each
10 min TimeCap
Go Hard Go All Out!
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