3 rounds of
400m run
15 power cleans 50kg/35kg
40 push-ups
July 19, 2019
For time
Tips
→ this is a 15-20 minutes work out
→break push-ups in managable sets
Scaling
• 300m run
• less load on the bar
• 25 push-ups per round or box push-ups
On Ramp
3 rounds of
300m run
12 power cleans 30kg/15kg
25 push-ups
July 18, 2019
Randy
For time
75 snatches 34kg/25kg
Tips
→ This is meant to be a wod with very light load for everyone! So you have to see what it is light for you. Light means < 50% of your max snatch
→ break the 75 reps in magable big sets.
Scaling
• less load
On Ramp
same with CrossFit class
July 17, 2019
20' amrap
15 wall ball shots 9kg/6kg
10 box jumps 60cm/50cm
5 bar muscle-ups
Tips
→ this is a long work out which means you have to pace properly with minimum rests
Scaling
• less load or target height for wall ball shots
• shorter box
• 3 bar muscle-ups or 5 chest to bar pull-upd or 5 pull-ups or 5 banded pull-ups
On Ramp
15' amrap
15 wall ball shots 6kg/4kg
10 box jumps 50cm/4p
5 pull-ups
July 16, 2019
Heavy Day
in 20' time cap find your max Clean and Jerk
Scaling
• do 3 cleans and 3 push jerks
On Ramp
3 cleans + 3 push jerks
July 15, 2019
For time
30 burpee ring muscle-ups
Scaling
• do the following
2 rounds of
12 burpees to strict pull-up or
12 burpees and then 24 ring rows
12 burpees and 12 strict ring dips or
24 push-ups
On Ramp
the same with CrossFit's scaling option
July 13, 2019
Team wod
For reps
athl1 rows bikes or skis for calories from 0' to 1',does wall ball shots for 1' to 2' and rests for 2' to 3'
athl2 rows bikes or skis for calories from 1' to 2',does wall ball shots for 2' to 3' and rests for 3' to 4'
athl3 rows bikes or skis for calories from 2' to 3',does wall ball shots for 3' to 4' and rests for 4' to 5'
9kg/6kg for the wall ball shots
repeat for 5 rounds
Tips
→ find two teammates and have fun
Scaling
• less load for the wall ball shots
On Ramp
same with CrossFit class for 3 or 4 rounds
July 12, 2019
Heavy Day
bench press
5-5-3-3-3-1-1-1-1
dumbbell row 3x10/10 each arm
Tips
→ increase gradually load to 1 rep max for bench press
→ go for 1-2 reps before concentric muscle failure to dumbbell row
On Ramp
same with CrossFit with
3x5 and 3x3 for bench press
