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CrossFit Graz – Blog

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!

WOD, 7.7.14

Regular

A. TeamWOD in teams of 2 or 3:

200 Double Unders
100 WallBalls
20 MuscleUps/50 PullUps
100 MedBall Cleans
40 BoxJumps 30/24
100 KettleBellSwings 24/16
50 HandStandPushUps
200 DoubleUnders

Power and Strength

A. Emom 5 min: 2 PowerSnatches
B. Emom 5 min: 2 PowerClean and PushJerks

C. 3x1min HandStandHold or Walk - 60s Rest
D. 4 Rounds of

1:00 ME StepDown BoxJumps
1:00 ME HandStandPushUps
1:00 ME Muscle Ups
1:00 Rest 

 

WOD, 4.7.14

Regular

A. BackSquat
3x5@75-80% of 1RM
3x3@80%

B. 3 Rounds for Time
25 Walking Lunges
10 LeftLegCircles
10 RigthLegCircles

Power and Strength

A. 5x1 Clean from the Blocks and Jerk
B. 1 attempt to establish 20RM BackSquat (ca.65-70% of 1RM) - Rest 1min before C
C. MaxEffort FrontSquat @100% of B.
D. 5 Rounds for Time with 1:1 Rest
15 TTB
12 BurpeeBoxJumps
and then
20 MuscleUps/ 20 PullUps and 20 RingDips

 

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