#workoutOfTheDay

First part was normally clean & jerks, but since I had a kine session today with dry needling, I was recommended not to do overhead stuff. So it got modified to Front squats for me.

8x, every 1'30" 1 set of 8 front squats @ 45kg

Being this was the first time doing front squats again in a while, it felt ok. Still super careful with my left knee.

The #workout was "Freesia"

3x AMRAP 4'
* 75 "A few Double-under attempts + Single Unders"
* 15 Front Squats @ 35kg
* 75 "A few Double-under attempts + Single Unders"
* Max Power Cleans @ 35kg

Did 18, 17 and 15 power cleans.

#wod #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness #weightlifting

Metroid Prime 4: Beyond – Kopiert euren Spielstand, bevor ihr das Endgame startet

https://nintendo-connect.de/heimkonsole/nintendo-switch/metroid-prime-4-beyond-kopiert-euren-spielstand-bevor-ihr-das-endgame-startet-185802/

#workoutOfTheDay

#Patseruurtje

8x
* 4 Bench Presses - 50kg for the first two sets, 52 for the last two. My last 1RM was 62, so not bad.

EMOM 16'
* 12 Dumbbell Floor Presses with 2x15kg
* 8/8 Gorilla Rows with 2x24kg
* 40" Hollow Hold
* 40" Dumbbell Lateral Raises with 2x3kg

TABATA
* 20" Side Plank Left
* 20" Side Plank Right
* 20" Plank Hold
* 20" Mountain Climbers

Ouch.

#wod #workout #crossfit #endgame #fitodon #fitness #functionalfitnessEndgame #gym #weightlifting

#workoutOfTheDay

Strength part was Tempo Back Squats

5 sets of 3 tempo back squats with 60kg on the bar.

The #Workout: "Daffodil"

For time, timecap 17'

* 40 Wall Ball Push Presses (since knee, not doing full squats) with 20lbs ball. Ouch my arms.
* 25 Toes-To-Bar. More ouch
* 40 Box Step Overs
* 25 Toes-To-Bar
* 40 Wall Ball Push Presses (kill me)

Finished in 14'27"

#wod #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness #weightlifting

#workoutOfTheDay

Easter #wod! Collect all the egg colors, do a #workout when you find one, in teams.

Blue:
3x
Person 1:
* 20m Walking Lunges
* 10 Air Squats
Person 2:
* Wallsit

Yellow:
* 30 High-Five Sit-Ups
* 20 Synchro Burpees
* 10 High-Five Push-Ups

Purple:
3x
* 5 Synchro Shuttle Runs (8m there and back = 1)
* 10 Synchro Dumbbell Snatches

Green:
3x
* 20 Synchro Plate To Overheads
* 15 Synchro Knee Raises
* 10 Synchro Box Step Overs

Pink:
* 21 kcal Row You-Go-I-Go
* 21 kcal Ski You-Go-I-Go
* 21 kcal Echo Bike You-Go-I-Go

Orange:
* 30 Wall Walks You-Go-I-Go

Good fun. #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness

#workoutOfTheDay #core class

Warm-up:
* 800m Bike Erg
* 8kcal on every machine (Bike Erg, Ski Erg, Row Erg, Echo Bike)

4x
* 30" Plank Shoulder Taps
* 30" Dead Hang
* 30" Hollow Hold
* 30" Glute Bridges
* 1' Rest

EMOM 25'
* 15 Crunches
* 15 Hanging Leg Raises
* 40" Side Plank
* 4x6" Ab Rollouts with barbell
* 1' Rest

#wod #crossfit #workout #endgame #functionalfitnessEndgame #fitodon #gym #fitness