Tag Archives: CrossFit Tegen

WOD 20140630

Shoulder Press
3 x 5 (49 Kg)
3 times for time:
WIth 20 Kg Barbell
6 Straight legged deadlifts
6 Shrug
6 Cleans
6 Press
6 Upright Row
6 Bent-over Row
6 Snatch
6 Good Morning
6 Triceps press
6 Biceps Curl
6 Close-grip bench press
6 Wide-grip bench press
6 Pullovers
Time: 6:30
EMOM for 10 minutes
5 x 5 pull-ups
4 x 6 pull-ups
1 x 10 pull-ups
Conditioning

Complete 5 rounds:

Overhead Walking Lunge – 30 reps (15 RT/ 15 LT) (w/10 Kg Log)
Sprint 200 yards
1:28,1:30,1:32,1:28,1:26

2 times uphill w/ 10 Kg log
2:00 up, 4:00 rest

 

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WOD 20140531

Crossfit Total
1 RM in
Back Squat
Warm-up:
50-80-90-95-100-105
Workout:
110-115-117,5 (259 lbs)
Shoulder Press
Warm-up:
30-40-45-47,5-50-52,5
Workout:
52,5-53,5-52,5 (117,9 lbs)
Deadlift
Warm-up:
60-90-120-135-145-150
Workout:
155 Kg (341,7 lbs)
Points: 718,6 – a bit lower than previously. I’m slightly disappointed on the deadlifts, but there you go. This shows me what I was capable to do today. Actually, this test is a way more honest than the one before. Shoulder Press was this time done really strict and according to the rules. I have to admit I did do the previous 57,5 Kg by doing a bit push press with my knees. And what comes to deadlifts, I’m pretty sure the Diane on Monday (altogether 45 reps witjh 97,5 Kg) did not help to get the 1 RM over the previous. I’ll need to take that under consideration on my training programme.
And as always:
16 Burpees

WOD 20140512

20140512-144142.jpg

Deadlift 10×3 set ”heavy” not max
4 x 3 x 120 Kg
6 x 3 x 100 Kg

wod: Timecap 15min

21-15-12-9-6-3
Box Pushup

Frontsquat 50 Kg

Bar facing Burpees

6 Front Squats + 2 Burpees

WOD 20140324

CrossFit Open 14.4 (@ CrossFit Tegen)

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

Warm-up from Barbell Shrugged:

Dynamic mobility
     – Cat-Cows
     – Hip extensions
Row 8 min 30:30 (85-90%)
3 min of
     3 barbell row
     3 air squats
     3 overhead press
Practice toes to bar
Practice wall ball shots
Warm up to power clean
     NO more than 10 reps!