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CrossFit Graz – Blog

WOD, 14.7.14

Regular

A. OverheadSquat
7x3
INT Built Up to a heavy 3RM
BEG Sets of 3 for perfect form!

B. 3 Rounds for Time
15 OHS 60/45kg
10 Burpees over bar

Power and Strength

A. 7x1 Snatch from the Blocks
B. 3x3 BTN SnatchGrip PushPress+2OHS AHAP
C. 3x60s HandStand Hold 60s Rest
D. 3x20 FrontRack Lunges AHAP
C. 7 Rounds for Time:
15 UB WallBalls
10 Target Burpees

 

WOD, 11.7.14

Regular

4 Rounds for Time:
5 Shoulder to Overhead 60/40kg
10 FrontRack Lunges
15 KB Swings
Small round Running

Power and Strength

A. 3 Attempts Snatch
B. 3 attempts Clean and Jerk
C. Open WOD 14.2

 

WOD, 9.7.14

Regular

A. Tabata this!
Row 1 min Rest
AirSquats 1 min Rest
PushUps 1 min Rest
PullUps 1 min Rest
SitUps 1 min Rest

Power and Strength

A. 5x3 TallSnatch
B. 5x3 PushPRess AHAP
C. 5x3 Tempo BackSquat@75%
D. 3 Rounds for Time:
Run 400m
30 KB Snatch (15L/15R)

 

 

WOD, 8.7.14

A. Deadliftprogramm Week 5
5x5@75%

B. 3 Rounds for Time
400m Run
1 Round "DT" which is:
12 Deadlifts
9 HangCleans and
6 PushJerks @70/45kg

Scale weight as needed!

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