WOD
5 rounds for time:
1min max cal AB
30s amrap KB Snatch 24/16kg
30s rest
Es ist soweit – die nächste Benchmark Woche steht an!
In folgenden Übungen könnt Ihr Euren neuen 1 Rep Max ermitteln:
Skill:
Nebst dem Kraftteil könnt Ihr Vollgas geben und Eure bisherige Bestzeit im Workout Baseline, Helen, Diane und Kelly schlagen! Zur Erinnerung und zur mentalen Vorbereitung findet Ihr die Workouts unten aufgelistet.
CrossFit Basel Baseline:
For time:
500m Row
40 Squats
30 Sit Ups
20 hand released Push Ups
10 Pull Ups
CrossFit Girls Workout Kelly (3 Runden):
Three rounds for time:
400m run
30 Box jumps
30 Wall ball
CrossFit Girls Workout Helen:
Three rounds for time:
400m run
21 Kettle bell swings (24/16)
12 Pull ups
CrossFit Girls Workout Diane:
For time:
21-15-9
Deadlift (100/70)
Handstand push ups
Wir freuen uns auf eine Woche voller neuer Bestleistungen! Eure bisherigen Resultate zu den Workouts findet Ihr hier.
Die Resultate zu euren bisherigen Kraftwerten findet ihr auf eurem ZenPlanner Account unter Workouts. Die neuen Resultate könnt ihr dort erfassen.
The next Benchmark Week is ahead – time to show off your personal bests!
Top your Personal Records in four exercises:
Skill:
Besides the Strength Part you will go all out and bury your previous WOD score and set a new best time in Baseline, Diane, Kelly and Helen. As a reminder and for your mental preparation, you can find the WOD’s listed below:
CrossFit Basel Baseline:
For time:
500m Row
40 Squats
30 Sit Ups
20 hand released Push Ups
10 Pull Ups
CrossFit Girls Workout Kelly (3 Rounds):
Three rounds for time:
400m run
30 Box jumps
30 Wall ball
CrossFit Girls Workout Helen:
Three rounds for time:
400m run
21 Kettle bell swings
12 Pull ups
CrossFit Girls Workout Diane:
For time:
21-15-9
Deadlift (100/70)
Handstand push ups
We are looking forward to a week full of epic performances. You can find your previous results in the workout tab on your zenplanner account. If you want to track your new results you can do so there.
For Time:
600m Run
5 Rounds of Cindy: 5 Pullups, 10 Pushups, 15 Squats
50 Burpees
4 Rounds for time:
10 Frontsquats 35kg/50kg
12 DB Shoulder Press 17.5kg/25kg
14 Hollow Rocks
You Go I Go:
500m Row
25 Burpees over Rower
300m Row
15 Burpees over Rower
5 Rounds for time in Teams of two:
400m Run
15 Hang Squat Clean and Jerks
9 (weighted) strict Pullups
Women: 35-lb. DB’s
Men: 50-lb. DB’s
3 Rounds for time:
50 Squats
7 Muscle ups
10 KB Snatch 24kg/32kg
Tabata: 8x 20“on/10“off – 1 minute Rest between Rounds:
Tabata Dumbbell hang squat cleans
1 minute Rest
Tabata Toes to Bar
1 minute Rest
Tabata Dumbbell hang squat cleans
5 Rounds for time:
250m Row
20 Jumping Lunges
„The Seven“
7 Rounds for time:
7 Handstand Pushups
7 Thrusters 40kg/60kg
7 Knees to Elbows
7 Deadlifts 75kg/110kg
7 Burpees
7 KB Swings 24kg/32kg
7 Pullups