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WOD 08.03.2017

a) work up to a heavy complex of
1 snatch grip deadlift +
1 hang power snatch +
1 power snatch

b) for time
10,8,6,4,2 power snatches 60/40
100,80,60,40,20 double unders

WOD 07.03.2017

a) for max reps
amrap 4min
12/9cal bike
4 shoulder press 50/35

4min rest

amrap 4min
12/9cal bike
8 push press 50/35

4min rest

amrap 4min
12/9cal bike
12 push jerk 50/35


b) 3 sets (teams of 2)
10 barbell roll outs

WOD 06.03.2017

„CFG Open 17.2“

amrap 12min
2 rounds
50ft weighted walking lunges 22,5/15
16 toes to bar
8 db power cleans 22,5/15
then
2 rounds
50ft weighted walking lunges 22,5/15
16 bar muscle ups
8 db power cleans 22,5/15

etc.

WOD 05.03.2017

a) 5 supersets
10 floor press
10 inverted ring rows

b) amrap 12min
20 plate overhead lunges 20/15
10 burpees to plate

WOD 04.03.2017

in teams of two
amrap 20min
20 db hang squat cleans 20/15
20 box jumps 60/50
200m run with db 20/15

partners run together with a db each

WOD 03.02.2017

a) emom 12min
1. 30sec handstand push ups
2. 30-45sec double unders

b) 10-1 reps for time
sumo deadlift highpulls 50/35
push press 50/35

WOD 02.03.2017

5 rounds for time
24cal row
21 wall balls 20/14
18 swings 24/16
15 pull ups

WOD 29.02.2017 "Elisabeth"

a) “Elizabeth”
21,15,9 reps for time
cleans 60/40
ring dips

compare to 21.11.16

b) on min 10:00
42,30,18 reps for time
deadlifts 60/40
push ups

WOD 28.02.2017

a) emom 10min
1. 5 back squats (climbing)
2. 5-10 strict pull ups

b) 4 rounds for time
21 toes to bar
12 front squats 70/50

WOD 27.02.2017

"CFG Open 17.1”
for time
10 alternating db snatches 22.5/15
15 burpee box jump overs
20 alternating db snatches
15 burpee box jump overs
30 alternating db snatches
15 burpee box jump overs
40 alternating db snatches
15 burpee box jump overs
50 alternating db snatches
15 burpee box jump overs