Emanuel Erlewein – Seite 221 – CrossFit Kampfgeist

WOD – 20190423

Apr.

Posted by Emanuel Erlewein on Apr. 23, 2019 in WOD-Post

Dienstag 20190423 Mira Warm-Up5 Rounds– Row 1k– 15 sec hard/45 sec easy– Shoulder Prep SkillToday we are working on:– Handstand Push ups WOD1 Round of:30-20-10– KB Snatches15-10-5– HSPU [...]

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SKI-WOD – 20190422

Apr.

Posted by Emanuel Erlewein on Apr. 22, 2019 in Uncategorized

Short 3 x 1000m / 2 min easy Ski three 1000 meter pieces. Ski for two minutes at light pressure between each 1000. Medium 2000m, 1500m, 1000m, 500m / 3 min easy Ski four intervals of 2000m, 1500m, 1000m and 500m, with three minutes of rest in between each piece. Long 4 x 5000m / [...]

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ROW-WOD – 20190422

Apr.

Posted by Emanuel Erlewein on Apr. 22, 2019 in Uncategorized

Short 2 x 2000m rate increase / 4 min easy Row two 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period. Medium 3 x 8 min with level change [...]

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WOD – 20190422

Apr.

Posted by Emanuel Erlewein on Apr. 22, 2019 in WOD-Post

Montag 2019-04-22 🐇 🎁 [...]

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SKI-WOD – 20190421

Apr.

Posted by Emanuel Erlewein on Apr. 21, 2019 in Ski-Ergo WoD

Short 2 x 2000m / 4 min easy Ski two 2000 meter pieces @ 40 spm. Ski for four minutes at light pressure during the rest period. Medium 3 x 2000m / 3 min easy Ski three 2000 meter pieces. Ski for three minutes at light pressure between each 2000. Long 5 x 2000m / [...]

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ROW-WOD – 20190421

Apr.

Posted by Emanuel Erlewein on Apr. 21, 2019 in Uncategorized

Short 4 x 3 min / 1 min easy Row four 3 minute pieces. Row for one minute at light pressure between each piece. Medium 3 x 2000m / 3 min easy Row three 2000 meter pieces. Row for three minutes at light pressure between each 2000. Long 2 x 40 min / 5 min [...]

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SKI-WOD – 20190420

Apr.

Posted by Emanuel Erlewein on Apr. 20, 2019 in Ski-Ergo WoD

Short 5 x 750m / 2 min easy Ski five 750 meter pieces. Ski for two minutes at light pressure between each 750. Medium 6 x 1000m / 1 min easy Ski six 1000 meter pieces. Ski for one minute at light pressure between each 1000. Long 4 x 12 min / 3 min easy [...]

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ROW-WOD – 20190420

Apr.

Posted by Emanuel Erlewein on Apr. 20, 2019 in Uncategorized

Short 10 x 1 min / 1 min easy Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 20 minutes. Medium 6 x 1000m / 1 min easy Row six 1000 meter [...]

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WOD – 20190420

Apr.

Posted by Emanuel Erlewein on Apr. 20, 2019 in WOD-Post

Samstag 20190420 Emanuel StrengthSnatch1. Build to a heavy 3 RM2. Drop down to 90% and perform three more sets of three reps. Good mornings– Build to a heavy 8RM. Dimmel deadlift– 3 x 20 Skill3 x 2 min on – 1 min off:– 10m FR walking lunges 2x 12-24kg KB– 20 Air squats– 10m FR [...]

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ROW-WOD – 20190419

Apr.

Posted by Emanuel Erlewein on Apr. 19, 2019 in Row-Ergo WoD

Short 6 x 500m / 2 min easy Row six 500 meter pieces. Row for two minutes at light pressure between each 500. Medium 10,000m with rate changes every 2000m: 24-22-24-26-24 Row a 10,000 meter piece at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 24 spm, 2000 meters @ [...]

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WOD – 20190423

SKI-WOD – 20190422

ROW-WOD – 20190422

WOD – 20190422

SKI-WOD – 20190421

ROW-WOD – 20190421

SKI-WOD – 20190420

ROW-WOD – 20190420

WOD – 20190420

ROW-WOD – 20190419

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