WOD 22/12

CrossFit BayreuthWOD

WarmUp Back, Core, Lat Strength / Technik „StrongFit“ 4x AMRAP 9 in 2er und 3er Teams Metcon I) 30m Sled Push + 10/7 cal Bike II) 30m Yoke Carry + 5 KB DL (2×32/24KB) III) … Read More

WOD 21/12

CrossFit BayreuthWOD

Strength / Technik A) OHS 5 – 3 – 3 – 3 – 3 – 3 B) Power Snatches5 – 5 – 5 Metcon in teams of 2 25 m SB over Shoulder 50 HangSquatSnatches … Read More

WOD 20/12

CrossFit BayreuthWOD

WarmUp FrontRack, Core, Schulter, Rücken Strength / Technik A) 5 min to work on HS-Hold with Toes Pull B)20 min to Work on Push Jerk for a heavy double Metcon 3 Rounds of DT 12 … Read More

WOD 19/12

CrossFit BayreuthWOD

WarmUp Hüfte, FrontRack, Schulter Strength / Technik A) 20 min to work on PClean + FrontSquat to a SquatClean B) EMOM 5’3-5 HangSquatClean @60 % A) Metcon 5 Rounds for time 40 DU or 80 … Read More

WOD 18/12

CrossFit BayreuthWOD

WarmUp Hüfte, FrontRack, Schulter Strength / Technik A) 20 min to work on PClean + FrontSquat to a SquatClean B) EMOM 5’3-5 HangSquatClean @60 % A) Metcon 5 Rounds for time 40 DU or 80 … Read More

WOD 17/12

CrossFit BayreuthWOD

WarmUp Schulter, Brust Strength / Technik A1) Bench Press 10-8-6-4-2 (Gewicht steigern bis 90%) A2) 1x Wallwalk and hold for 10 sec Metcon AMRAP 6 10 KB rev. OH Lunges (1×24/16) 5 Pullups -2 min … Read More

WOD 16/12

CrossFit BayreuthWOD

WarmUp Schulter, Hüfte, Core, Sprunggelenk Strength / Technik A1) 1 1/4 BackSquat 5 – 5 – 5 – 5 – 5 A2) Deadhang / Active Hang im Wechsel ca. 20 sec Metcon for time2 rounds … Read More

WOD DO 07/11

CrossFit BayreuthWOD

Part 1: Overhead Lifting A. Buld to a tough 3 OHS in 10 min B. OHS; 15 reps AFAP 35/25kg x2; rest 90 sec (from floor) Part 2: EMOM 2 EMOM 12 min Min 1- … Read More