CrossFit Bad Marienberg
powered by Atlas Sport
Vor der Heeg 3
56470 Bad Marienberg (Eichenstruth)
Tel.: +49 177-7240851
info@crossfit-badmarienberg.de
Dienstag, 20. April
5 Rounds of
With empty Barbell:
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
Every 90 sec for 6:00 (4 Sets)
Snatch Press (Sots Press) x 5 Reps
Every 90 sec for 6:00 (4 Sets)
Clean Grip Snatch x 2 Reps
(Start with light weight and build over course of the sets)
B.
Every 2 min. for 10 min. (5 Sets)
Low Hang Snatch x 2 Reps (Startpunk leicht unterhalb der Knie zum Üben der Kniepassage)
Seit 1-2 @ 65 % of 1RM Snatch
Seit 3-4 @ 70 % of 1RM Snatch
Seit 5-6 @ 75 % of 1RM Snatch
C.
Every 2:30 min. for 10 min. (4 Sets)
Hang Clean x 2 reps @ 75% of 1 RM Clean
D.
Three Sets of:
Dienstag, 20. April
3 Rounds of
2 Rounds of
With empty Barbell:
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
10 min EMOM
1 Power Snatch @ 80-85%
B.
Every 90 sec. for 9 min. (6 Sets)
High Hang Power Snatch @ 65-70% of 1RM Power Snatch
C.
In 20 min. establish a 3 RM Deadlift
D.
2 Sets of
2 Snatch with 3sec Pause at knee (@75% of 1RM Snatch)
D.
Three Sets of:
Montag, 19. April
3 Rounds of
2 Rounds of
With empty Barbell:
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
Every 90 sec. for 6 min. (4 Sets)
Sots Press (vorne) x 5 reps (add weight each Set)
Every 90 sec. for 6 min. (4 Sets)
Tall Clean x 2 reps (add weight each Set)
Startposition: Hüfte und Beine gestreckt! Kein Dip!!! Auftakt der Bewegung ist der Zug mit den Armen.
B.
Every 2.30 min for 20 min. (8 Sets)
Clean & Jerk
Set 1 = 2 reps @ 60 %
Set 2 = 2 reps @ 65 %
Set 3-6 = 1 reps @ 75 %
Set 7 = 1 reps @ 85 %
Set 8 = 1 reps @ 90 %
C.
Every 2 min. for 10 min. (5 Sets)
2 Snatch with 3sec Pause at knee (@75% of 1RM Snatch)
D.
Three Sets of:
Sonntag, 18. April
Rest Day
Samstag, 17. April
3 Rounds of
With empty Barbell:
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
Every 2 min. for 12 min. (6 Sets)
No feet Snatch x 2 reps (start with feet in landing position, snatch without moving your feet)
start at 50% of your 1RM Snatch and work up
B.
Every 2 min for 12 min. (6 Sets)
Low Hang Clean x 2 reps @ 60-70% of 1RM Clean
(Start leicht unterhalb der Knie, Kniepassage perfektionieren!)
C.
Every 3 min. for 12 min. (4 Sets)
12 Backsquats @ 50-55% of 1RM
D.
Three Sets of:
Freitag, 16. April
5 min of Cardio (run, row, bike or ski)
3 Rounds of
With empty Barbell:
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
EMOM for 8 min.
(start with hips and knees fully extended, NO DIP, you start the movement with the pull!
Your goal ist to get much quicker underneath the bar than usually)
Start with empty bar and add weight carefully!
B.
Every 2 min for 12 min (6 Sets)
No Contact Snatch x 2 reps @ 50-60% of 1RM Snatch
Beim No-Contact-Snatch geht es darum KEINEN Kontakt der Hantelstange mit Oberschenke oder Hüfte zu haben. Dadurch soll der Athlet ein besseres Gefühl für die volltändige Hüftstreckung beim Reissen bekommen!)
C.
Every 2 min. for 10 min. (5 Sets)
2 Front Squat with a 5 sec. lowering phase
D.
10-9-8-7-6-5-4-3-2-1
Donnerstag, 15. April
Rest Day
Mittwoch, 14. April
3 Rounds of
With empty Barbell:
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
Every 90 sec for 9 min (6 Sets)
Complex: 1 Snatch Pull + 1 Hang Power Snatch @ 65-75% of 1RM Power Snatch
B.
In 15 min build to a heavy (not Max!) complex of
2 Power Cleans + 2 Push Press
C.
Every 3 min. for 15 min. (5 Sets)
Complex: 1 Front Squat with 3 sec rest at bottem + 1 Front Squat with double bounce at bottem + 1 Front Squat
use weight @ 65-70% of 1RM Front Squat
D.
3 Sets of
rest 60sec between sets
Dienstag, 13. April
3 Rounds of
With empty Barbell:
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
Every 2 min for 8 min. (4 Sets)
Complex: 1 High Hang Clean + 1 Hang Clean + 1 Clean
Start light and build to moderate.
B.
Every 2 min. for 12 min. (6 Sets)
1 Hang Clean + 2 Split Jerks
C.
Every 3 min. for 9 min. (3 Sets)
6 Reps each Leg of Front Rack Lunges
(aim for 2 heavy working sets)
D.
100 Biceps Curls with empty Barbell
perfom 5 Push Ups every time u have to break up
Montag, 12. April
2 Rounds of
3 Rounds of
With empty Barbell:
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
Every 2 min for 8 min. (4 Sets)
Complex: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
Start light and build to moderate.
B.
Every 2 min. for 12 min. (6 Sets)
Snatch with 2 sec pause at knee & 2 sec. pause in catch
C.
Every 2:30 for 12:30 (5 Sets)
3 Back Squats @ 60-70% of 1RM Back Squat
(with 3 sec. stop in bottom position - focus on explosive upward movement)
Sonntag, 11. April
Rest Day
Samstag, 10. April
5min of Stretching
5min work on your biggest weakness with PVC
5 Sets of
10 min EMOM:
(mit leerer Langhantel)
1 Snatch Grip Pull / 1 Squat Snach / 1 Overhead Squat
A.
Establish a 8 RM Front Squat for the day
in 20 min.
B.
Three Sets of
rest as needed
C.
Three Sets of
rest as needed
Freitag, 9. April
Warm Up:
3 Rounds of
Specific Warm Up:
(mit leerer Langhantel)
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
Every 90sec. for 6 min. (4 Sets)
3 Drop Snatch (Gewicht jede Runde steigern)
B.
Every 2:00 min. for 16 min. (8 Sets)
2 High Hang Snatch
C.
Every 2:30 min. for 20 min. (8 Sets)
1 Clean + 1 Front Squat + 1 Split Jerk
D.
1 Tabata
V-Ups
Donnerstag, 8. April
Rest Day
Mittwoch, 7. April
Warm Up:
3 Rounds of
Specific Warm Up:
(mit leerer Langhantel)
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
Every 90sec. for 6 min. (4 Sets)
5 Snatch Press from Receiving Position (Gewicht jede Runde steigern)
Followed by...
Every 90sec. for 6 min. (4 Sets)
3 Tall Snatch (Gewicht jede Runde steigern)
B.
Every 2 min. for 16 min. (8 Sets)
1 Snatch Deadlift + 1 Snatch
C.
EMOM for 14 min.
1 Split Jerk @ 70% of 1RM C&J
D.
EMOM for 10 min.
Back Squats x 2 Reps @ 80% of 1RM BS
focus on Speed
Dienstag, 6. April
Warm Up:
3 Rounds of
Specific Warm Up:
(mit leerer Langhantel)
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
Work up to 75% of 1RM Power Snatch
A.
Every 2 min. for 12 min. (6 Sets)
Slow Pull Power Snatch (Gewicht in Zeitlupe vom Boden wegheben, langsam um die Knie, oberhalb der Knie erst Beschleunigen)
B.
Every 2 min. for 14 min. (7 Sets)
Power Clean x 2 Reps
C.
Every 2:30 for 12:30 min. (5 Sets)
Deadlift x 2 Reps @ your 4 RM Deadlift
D.
3 Sets of
Montag, 5. April
Warm Up:
3 Rounds of
Specific Warm Up:
(mit leerer Langhantel)
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
Work up to 75% of 1RM Clean & Jerk
A.
Every 3 min. for 21 min. (7 Sets)
1 Clean + 2 Front Squats + 1 Split Jerk
B.
Every 2:30 for 20 min. (8 Sets)
Back Squats x 3 Reps
C.
Every 2:30 for 12:30 min. (5 Sets)
Push Press x 3 Reps @ 90-95% of your 3RM Push Press
D.
1 Tabata
Handstand Hold
powered by Atlas Sport
Vor der Heeg 3
56470 Bad Marienberg (Eichenstruth)
Tel.: +49 177-7240851
info@crossfit-badmarienberg.de