Workout of the Day

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Was ist gerade los bei CrossFit Kader? Hier siehst du unser tägliches Workout of the Day und natürlich die CrossFit Kader Ranglisten. Lust dich mit anderen motivierten CrossFitlern zu messen? Dann werde Teil von CrossFit Kader Essen und sei beim nächsten WOD mit dabei!

A: STRENGTH DEADLIFT WARM-UP: 40% X 5 / 50% X 5 / 60% X 5 WORKING SETS: 75% X 5 / 85% X 3 / 95% X 1+ B: WOD 3 RFT: 30 WALLBALL SHOTS, 20# / 14# 30 SQUAT SNATCHES, 75# / 55# C: CORE 5X1 MIN. DBL KB RACK HOLD (2X24KG / 16KG), […]

A: WOD NANCY 5 RFT: RUN 400 METER 15 OHS, 95# / 65# B: CORE AFAP: 400 METER KB OVERHEAD WALK, 24KG / 16KG * SWITCH HANDS AS NEEDES ** EACH BELL DROP RESULTS IN A 10 BURPEE PENALTY

A: STRENGTH BENCH PRESS WARM-UP: 40% X 5 / 50% X 5 / 60% X 5 WORKING SETS: 75% X 5 / 85% X 3 / 95% X 1+ B: WOD MORISSON 50 – 40 – 30 – 20 – 10 REPS OF: WALLBALL SHOTS, 20# / 14# BOX JUMPS, 24 / 20 KB SWINGS, […]

A: STRENGTH BACK SQUAT WARM-UP: 40% X 5 / 50% X 5 / 60% X 5 WORKING SETS: 75% X 5 / 85% X 3 / 95% X 1+ B: WOD 10 RFT: 10 PULL-UPS 10 RING-DIPS 10 SIT-UPS 10 AIR SQUATS C: CORE L-SIT VARIATIONS

REST DAY

A: WOD 21 – 15 – 9 REPS OF: KB SNATCHES L/R, 24KG / 16KG PULL-UPS REST 5 MIN. AFAP: 400 METER FARMER’S WALK, 2X24KG / 16KG B: CORE RUSSIAN TWIST WITH MEDBALL MEDBALL SITUPS

A: STRENGTH SHOULDER PRESS WARM-UP: 40% X 5 / 50% X 5 / 60% X 5 WORKING SETS: 70% X 3 / 80% X 3 / 90% X 3+ B: WOD MICHAEL 3 RFT: RUN 800 METER 50 BACK-EXTENSIONS 50 SIT-UPS REST 5 MIN. COE 10 RFT: 10 THRUSTER, 95# / 65# 10 RING PUSH-UPS

A: STRENGTH DEADLIFT WARM-UP: 40% X 5 / 50% X 5 / 60% X 5 WORKING SETS: 70% X 3 / 80% X 3 / 90% X 3+ B: WOD AFAP: 25 GHD SIT-UPS 1 MUSCLE-UP 20 GHD SIT-UPS 2 MUSCLE-UPS 15 GHD SIT-UPS 3 MUSCLE-UPS 10 GHD SIT-UPS 4 MUSCLE-UPS 5 GHD SIT-UPS 5 […]

WOD: DIANE 21 – 15 – 9 REPS OF: DEADLIFT, 225# / 155# HSPU REST 5 MIN. ANNIE 50 – 40 – 30 – 20 – 10 REPS OF: SIT-UPS DOUBLE-UNDERS

A: STRENGTH BENCH PRESS WARM-UP: 40% X 5 / 50% X 5 / 60% X 5 WORKING SETS: 70% X 3 / 80% X 3 / 90% X 3+ B: WOD PANIC BREATHING IN TEAMS OF 2: ROW 500 / 400 / 300 / 200 / 100 METERS * PARTNER 1 ROWS, WHILE PARTNER 2 […]

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