Reebok CrossFit Düsseldorf

WOD 13.12.2013

Strength:

Overhead Squat 2-2-2-2

 

WOD:

13 Minuten AMRAP:

13 Ring Dips

13 Squat Clean (50kg/35kg)

13 Box Jumps

WOD 12.12.2013

Strength:

15 Min. Clean & Jerk Max.im Komplex (1x Deadlift, 1x High Hang Squat Clean, 1x Hang Squat Clean, 1x Power Squat Clean, 1x Push & Jerk)

 

WOD:

2 rounds for time:

50 KB Swings (24kg/16kg)

40 Sit Ups

30 Wall Balls

WOD 11.12.2013

Strength:

5 x 5 Weighted chin ups

5 x 5 Deadlifts ( touch and go )

 

WOD:

4 rounds for time:

15 pushpress (40kg/25kg)

10 burpee over the box jumps

WOD 09.12.2013

Warm Up:

3 Runden á

10 Wall Squats

10 Hand Release Push Ups

10 Strict Pull Ups

10 Dips

10 Sit Ups

10 Hyperextensions

 

WOD:

20 Minuten AMRAP:

5 Thruster (40kg/25kg)

7 Hang Power Clean (40kg/25kg)

10 High Pull Sumo Deadlift (40kg/25kg)

WOD 05.12.2013

Kraft:

15 min für Clean & Jerk max.

 

WOD:

5 Runden á

10 Chest to Bar Pull Ups

20 Wall Balls

30 Double Unders