Workout of the Day

Skill

Hang squat clean
8min to work up to a heavy double for today
2min rest
5min EMOM: 1 reps @ 90% of heaviest double

WOD

3 rounds
21 double DB floor press
15 burpees over bar
9 hang squat cleans @ 60% of heavy double

Skill

Deadlift & Strict Press
5×5 Deadlift (not TnG) & Strict Press

start at around 70% of 1RM & increase weight after
each successful set – alternate with strict press/DL

WOD

5 rounds for max reps:
30sec max reps strict pullups
30sec REST
30sec max reps alternating pistols/airsquats
30sec REST
30sec max reps double unders
30sec REST

Skill

Power Snatch
EMOM for 10min: 2 power snatches (not TnG!)
start at around 50% of 1RM and work up to a heavy double of the day

HSPU
8min to practice kipping/strict motion
OR
Every 30″ for 8min: 2 HSPUs (deficit of your choice)

WOD

Teams of two
12min AMRAP
max distance row (together!)

one partner always has to do 12 power snatches at a LIGHT WEIGHT (max. 40/30kg) before he/she can switch with the partner on the rower.

Skill

5×5 Backsquat
All sets @ or above 70% of 1RM or/and higher then last week

directly into 2 High Box Jumps

WOD

21 – 15 – 9
double KB/DB thrusters 22.5/15
box jump overs
row 500m after every set

TC: 14min

Skill

Push Jerk
8min to work up to a heavy single for today
2min rest
5min EMOM: 2 push jerks @ 75% of heaviest single

WOD

5min to master your KB american swing technique

5 sets of 1min „work“ / 1min „rest
15-20 KB power swings
remaining time: max calories on machine

WOD

30min AMRAP
Team of 2
9 ring MUs (6 strict pullups + 6 strict ring dips)
9 thrusters 75/50kg
9 strict HSPUs
9 power cleans 75/50kg
9 bar MUs (6 strict pullups + 18 pushups)
9 shoulder-to-overhead 75/50kg
9 pistols (per leg) (or 18 airsquats PER TEAM MEMBER)
9 KB swings 32/24kg

if alone: 5 reps of each / if team of 3: 15 reps of each

Skill

Skill Practice
5min – double under efficiency
5min – HS walk / shoulder taps / lateral wall walks
5min – pistols (banded/box assisted / heel elevated)

WOD

25min running clock
2k row
200 DUs (or max. 3min accumulating)

then in the remaining time AMRAP of
15 V-Ups – Sit Up
12 Wallballs (12/9)
9 Burpees

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