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CrossFit Straubing - Fitnessstudio - Gym
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CrossFit Straubing  - Das Video - Better Training - Better Results

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Warmup:
DU Training
a.3 SU + 1 DU   3SU + 1DU 3 SU + 1DU  Break    x 10
oder
b. 3 SU + 2 DU   3SU + 2DU 3 SU + 2DU  Break    x 10
10 Min Kipping Pull Up. Technik
or
Muscle Ups
10 MIN. AMRAP
9 Deadlift
6 Hang Power Clean
3 Pushpress
5 min. Rest
10 Min.AMRAP
12 Overhead Lunges with Plate 20kg/15kg
10 lateral jumps over wallball
6 Burpee Pullups
5min.Rest
8 Runden Laufen um die Halle

ca. 3km

Warmup
2x50 DU

A: EMOM 10 Min.
1 Deadlift, 3 Burpees, 5 BJ
5 min.Rest

B: EMOM 16 min.
-Ungerade Minute:6 x Hang Clean tng 40/60 kg, unbroken
-Gerade Minute: 8-10x Pullups, unbroken
5 min Rest

C: Schlitten ziehen und schieben
jeder
3x5Bahnen

Olympic Lifts Day:
Heute war wieder unser Werner, Trainer vom Gewichtheberverein Roding (1 Bundesliga) bei uns
90 Minuten Technik:
Squat Snatch
Snatch Pull
Hang Snatch
Squat Clean
Power Clean
Hangclean
Clean Pull

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3000 m Team Row
Matze + Stefan 9:56min.
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Warmup:
50 DU
A: HPC 65% 1 RM 3tng sets, 6 Min.
B1: Vorgebeugtes Rudern 4-6x4 60sec Rest
B2: weighted Pullups pronated 3-5x4 90 sec.Rest
+ 5 min. rest
C:  Handstand hold, 2 min. accumulated
WOD:
-5 Runden Laufen um die Halle ca. 1.6km
-50 DU/200 SU
-FW 5 Bahnen ca. 100m
-KBS 20x
-50 DU/200 SU
-5 Runden Laufen um die Halle

Warmup:
3x50 DU
Alternating Wall runs 5x10  rest  90 sec.
A: Segmented Snatch Grip DL + Snatch Pull 1.5  x4
B1: Backsquat  4-6x4 Rest  60 sec.
B2: 30 Airsquats  Rest 90 sec.
C:  Plank erschwert(Fuß und gegenüberliegenden Arm angehoben) 2 min pro Seite
WOD:
10 Min. AMRAP ALLOUT !!!!!!!!!!!!!!!
- 5 Burpees
- 7 T2B
- 10 Wallballs

Warmup
3 RFT
20DU
5WW
-------------------------
Shoulder Press strict + PP   1.3   x  4
------------------------
EMOM
-Burpees
-T2B
9.1,8.2,7.3,6.4,5.5,4.6,3.7,2.8,1.9

5min. Rest
3 RFT
-20 Wallballs
- 8  Pullups strict supinated
5min.Rest
4x15m
DB/KB Lunges, max. 60sec. Rest

Warmup
10 Min.AMRAP
5 WW
10 BJ
3min. Rest
10 min.AMRAP
30 DU/100 SU
8KBS
12 HR Pushups
3min. Rest.

10 min.AMRAP
8 Pullups
10 Ringdips
12 Airsquats
3 min.Rest

10 min.AMRAP
Farmerswalk
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