Emanuel Erlewein – Seite 222 – CrossFit Kampfgeist

SKI-WOD – 20190419

Apr.

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

Short 5000m time trial Ski a 5000 meter time trial, going for your personal best. Medium 4 x 6 min / 3 min easy Ski four 6 minute pieces. Ski for three minutes at light pressure between each piece. Long 2 x 30 min / 6 min easy Ski two 30 minute pieces. Ski for [...]

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WOD – 20190419

Apr.

Posted by Emanuel Erlewein on Apr. 19, 2019 in WOD-Post

Freitag 20190419 Saskia Strength Close Grip Bench Press– 5 x 65%– 5 x 75%– max set at 85% WoD8 min AMRAP:– 40 DUs / 60sec time cap– 15 Power cleans 20-50kg– 10 Burpee Box jump overs 4 min Rest, then: 8 min AMRAP: – 40 DUs / 60sec time cap– 15 Snatches 20-50kg– 10 Bar [...]

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ROW-WOD – 20190418

Apr.

Posted by Emanuel Erlewein on Apr. 18, 2019 in Row-Ergo WoD

Short 3 x 1000m / 1 min easy Row three 1000 meter pieces. Row for one minute at light pressure between each 1000. Medium 4 x 6 min / 3 min easy Row four 6 minute pieces. Row for three minutes at light pressure between each piece. Long 5 x 10 min with rate increase [...]

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SKI-WOD – 20190418

Apr.

Posted by Emanuel Erlewein on Apr. 18, 2019 in Ski-Ergo WoD

Short 4 x 3 min / 2 min easy Ski four 3 minute pieces. Ski for two minutes at light pressure between each piece. Medium 6 x 4 min / 2 min easy Ski six 4 minute pieces. Ski for two minutes at light pressure between each piece. Long 3 x 4000m / 5 min [...]

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WOD – 20190418

Apr.

Posted by Emanuel Erlewein on Apr. 18, 2019 in WOD-Post

Donnerstag 20190418 Dom Warm-UpAMRAP83 Burpee Broad Jumps4 Superman + Reach5 Single Arm DB Thruster e/s4 Walkouts3 Russian Baby Makers Strength / Skill Every 3min for 12minDB Complex:4 DB Front Squats3 DB Thrusters2 DB Front Squats1 DB Thruster WoD EMOM5 8 DB Squat Cleans + max DB STOH Today’s score is the sum of DB STOH. [...]

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SKI-WOD – 20190417

Apr.

Posted by Emanuel Erlewein on Apr. 17, 2019 in Ski-Ergo WoD

Short 4 x 4 min / 2 min easy Ski four 4 minute pieces. Ski for two minutes at light pressure between each piece. Medium 3 x 1500m / 2 min easy Ski three 1500 meter pieces. Ski for two minutes at light pressure between each 1500. Long 42,195m (Marathon) time trial Ski a 42,195 [...]

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ROW-WOD – 20190417

Apr.

Posted by Emanuel Erlewein on Apr. 17, 2019 in Row-Ergo WoD

Short 5000m with rate changes every 1000m: 24-26-28-26-24 Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 28 spm, 1000 meters @ 26 spm, and 1000 meters @ 24 spm. Medium 6 x [...]

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WOD – 20190417

Apr.

Posted by Emanuel Erlewein on Apr. 17, 2019 in WOD-Post

MITTWOCH 20190417 Saskia | Philo | Emanuel Warm-Up3 Rounds– 400 M Run– 5 Hindu Push Ups– 10 Beatswings Strength / SkillE2MOM 16 Increase weight, starting with BB– 3 Push Press– 2 Push Jerks– 1 Split Jerk WODAMRAP 12 Min– 8 weighted Alt. Box Step-Ups @5/10 kg Plate– 8 Wall Ball Shots @ 6/9 kg– [...]

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ROW-WOD – 20190416

Apr.

Posted by Emanuel Erlewein on Apr. 16, 2019 in Row-Ergo WoD

Short 5 x 4 min / 1 min easy Row five 4 minute pieces. Row for one minute at light pressure between each piece. Medium 3 x 1500m / 2 min easy Row three 1500 meter pieces. Row for two minutes at light pressure between each 1500. Long 3 x 6000m / 4 min easy [...]

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SKI-WOD – 20190416

Apr.

Posted by Emanuel Erlewein on Apr. 16, 2019 in Ski-Ergo WoD

Short Stroke pyramid: 1,2,3…15…2,1 / 3 light Ski a pyramid of hard pulls from one to 15 with three light pulls between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back down. [...]

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SKI-WOD – 20190419

WOD – 20190419

ROW-WOD – 20190418

SKI-WOD – 20190418

WOD – 20190418

SKI-WOD – 20190417

ROW-WOD – 20190417

WOD – 20190417

ROW-WOD – 20190416

SKI-WOD – 20190416

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