#WorkoutOfTheDay

"Staring Contest"

Team syncro #WOD, #AMRAP 25'
* 25 Back Squats (43/61)
* 20 Pull-Ups
* 15 Devil Presses (2x15/2x22.5)
* 20 Russian Kettlebell Swings (24/32)
* 25 Deadlifts (41/61)

We started with 4 people (one team), ended with 2 people (one not feeling too great, and the other got backpain after a DL)

Finished 2 rounds and 45 reps (the pull-ups)

* 25 Back Squats at 40kg
* 20 Jumping Pull-Ups, using 3 15kg plates for height. One of the best sofar ;)
* 15 Devil Presses with 10kg dumbbells, though not doing the pushup (which causes pain)
* 20 Russian Kettlebell Swings with 20kg
* 25 Deadlifts with 61kg

It was fun!

#endgame #crossfit #crossfitEndgame #fitodon #weightlifting #fitness #gym #LiftHeavyShit

#WorkoutOfTheDay

"Test 10: Cold Shoulder"
For time, 5 rounds
* 6 deadlifts (60/80)
* 9 toes-to-bar
* 12 kcal machine

Finished in 7'46, doing:
* 6 deadlifts @ 60kg
* 9 knee raises (+ kickout)
* 12kcal on the erg-bike

Afterwards some more lifting the dead:

5 rounds of 6 reps deadlifts, building up weight.

Started with 60kg, then 70, 75, 80 and finished with 85kg.

#workout #endgame #crossfit #crossfitEndgame #wod #fitness #weightlifting #gym #gymlife #fitodon #LiftHeavyShit

#WorkoutOfTheDay

"Open 19.2"

For Reps

Starting with a time cap of 8':
* 25 Toes-to-bars / Knee Raises
* 50 Double Unders / Single Unders
* 15 Squat Cleans (39/61) / (25/43)
* 25 Toes-to-bars / Knee Raises
* 50 Double Unders / Single Unders
* 13 Squat Cleans (52/84) / (34/52)

If finished before 8', add 4' and continue with:
* 25 Toes-to-bars / Knee Raises
* 50 Double Unders / Single Unders
* 11 Squat Cleans (66/102) / (43/61)

If finished before 12', add 4' and continue with:
* 25 Toes-to-bars / Knee Raises
* 50 Double Unders / Single Unders
* 9 Squat Cleans (79/125) / (52/70)

If finished before 16', add 4' and continue with:
* 25 Toes-to-bars / Knee Raises
* 50 Double Unders / Single Unders
* 7 Squat Cleans (93/143) / (61/84)

I finished 264 reps, which is the end of the 2nd block, scaled but with weights 25 / 34 / 43kg. The 43kg was _hard_ but thanks to the coach I managed it :D

#wod #endgame #crossfitEndgame #crossfit #gym #liftHeavyShit #fitness #fitodon #gymlife

#WorkoutOfTheDay

Scaled it completely as thrusters / burpees are problematic/painful (shoulder) and I'm trying my best not to make that worse.

"Thrusters" weight build up - 1 set every 90 seconds. Reps: 5-4-3-2-1-1

In my case I switched to back squats.

Did 50-60-70-80-82-83kg (#PR!)

"Open 23.2"
Part 1: #AMRAP 15'

5 burpee pull-ups / burpees
10 shuttle runs

add 5 burpees per round

Part 2:
5 minutes to get to a 1-rep max thruster

Scaled to:
Part 1:

5 up-downs
10 kcal echo bike
5 bicep curls (10kg) (to get some weight in)

Finished 5 rounds and was at my 19th up-down when time ran out.

Part 2:
Backsquat with 84kg. #PR!

#crossfit #weightlifting #fitodon #fitness #gym #gymlife #fitnesslife #liftHeavyShit #endgame

Why do I do #crossfit you might wonder?

So I can carry this heavy crate of vegetables (zoom in, scale says 20.8kg) from the field to the car some 250m walk without issues.

#LiftHeavyShit #FeelingAccomplished