Emanuel Erlewein – Seite 229 – CrossFit Kampfgeist

WOD – 20190321

März

Posted by Emanuel Erlewein on März 21, 2019 in WOD-Post

Donnerstag 20190321 Emanuel Warm-Up 1 Round – 3 Min Row – HipFlow – Samson Stretch – Pidgen Stretch – Ankle Mobility Strength Clean WarmUp – 2*5 Muscle Cleans – 2*5 Power Clean w/ Pause – 2*5 Power Clean w/ Pause + Front Squat Squat Clean – 3*60% – 3*70% – 3*80% – 1*90% – 1*95% [...]

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SKI-WOD – 20190321

März

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

Short 4 x 1000 m / 1 min easy Ski four 1000 meter pieces. Ski for one minute at light pressure between each 1000. Medium 4 x 6 min / 2 min easy Ski four 6 minute pieces. Ski for two minutes at light pressure between each piece. Long 2 x 8000 m / 5 [...]

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ROW-WOD – 20190321

März

Posted by Emanuel Erlewein on März 21, 2019 in Row-Ergo WoD

Short 8 x 500m / 1 min easy Row eight 500 meter pieces. Row for one minute at light pressure between each 500. Medium 2 x 15 min @ 26 spm / 4 min easy Row two 15 minute pieces @ 26 spm. Row for four minutes at light pressure during the rest period. Long [...]

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SKI-WOD – 20190320

März

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

Short 6 x 20 sec high intensity intervals Set your monitor for a time intervals of 20 seconds with no rest. Ski 20 seconds at an intense pace, then 20 seconds at a moderate pace. Do this 5 more times for a total workout time of 4 minutes. Medium 6000 meter time trial Ski a [...]

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ROW-WOD – 20190320

März

Posted by Emanuel Erlewein on März 20, 2019 in Row-Ergo WoD

Short 4 x 750m / 2 min easy Row four 750 meter pieces. Row for two minutes at light pressure between each 750. Medium 8 x 3 min / 1 min easy Row eight 3 minute pieces. Row for one minute at light pressure between each piece. Long 3 x 4000m rate change 22-24 / [...]

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WOD – 20190320

März

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

Mittwoch 20190320 Philo Warmup: 3 Rounds: 10 Inch Worms 10 Walking Lunges 10 Skapula pull-ups Warmup Snatch Strength: E2MOM 16 @ 75% Snatch 1 Hang Snatch 1 Full Snatch 5 OHS WOD AMRAP 4 10 Thruster 15/20kg 10 Sit-ups Rest 2 Minutes AMRAP 4 10 Power Snatch @ 20/30kg 10 American Swings 12/20kg Rest [...]

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SKI-WOD – 20190319

März

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

Short 2 x 10 min short intervals Pre-set the monitor for a work time of 10:00 and a rest time of 4:00. Each interval alternate between 40 seconds fast skiing and 20 seconds easy skiing. During the rest time continue skiing at light pressure. Medium 3 x 1500m / 3 min easy Ski three 1500 [...]

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ROW-WOD – 20190319

März

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

Short7 x 1min @ 26 spm / 30 sec easy Row seven 1 minute pieces at a stroke rate of 26. Row for 30 seconds at light pressure between each piece. Medium3 x 2000 m / 2 min easy Row three 2000 meter pieces. Row for two minutes at light pressure between each 2000. Long4 [...]

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WOD – 20190319

März

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

Dienstag 20190319 Mira Warm Up 3 Rounds Run 100 m 1 Lane Burpee Broad Jumps 1 Lane Duck Walk Warm up for Backsquat WoD EMOM 28 12/8 Cal Bike 6 Backsquats @ 70 % 16 Box Jump Over Rest [...]

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SKI-WOD – 20190318

März

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

Short 3 x 5 min / 3 min easy Ski three 5 minute pieces. Ski for three minutes at light pressure between each piece. Medium 3 x 8 min / 2 min easy Ski three 8 minute pieces. Ski for two minutes at light pressure between each piece. Long 2 x 10,000m / 2 min [...]

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WOD – 20190321

SKI-WOD – 20190321

ROW-WOD – 20190321

SKI-WOD – 20190320

ROW-WOD – 20190320

WOD – 20190320

SKI-WOD – 20190319

ROW-WOD – 20190319

WOD – 20190319

SKI-WOD – 20190318

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