CrossFit ACE

[CrossFit ACE @CrossFitACE]

https://t.co/TqaQU7eUTM

[CrossFit ACE @CrossFitACE]

27/11

strength:
12min running clock
10 hollow rocks
10 v-ups
10 tuck ups
10sec hollow hold
10 band pullaparts
30sec rest

wod: for max reps
3min boxjumps (step down)
1min rest
3min kb/db snatches
1min rest
3min downups... https://t.co/p0gMD64LAc

[CrossFit ACE @CrossFitACE]

30/9

skill: work on a weakness

wod: teams of 3
100 bear complex 60/40kg
(1 person working) https://t.co/uFA5uhM2wG

[CrossFit ACE @CrossFitACE]

Nach einem spannenden Schwimm-Rad-Biathlon gestern Abend, startet unser Team MAXcardiJO gleich mit einem Trailrun ins Wettkampfwochenende beim Swiss Alpine Battle. Wir drücken die Daumen!!!

https://t.co/DMDrTwHoAV https://t.co/IdJYQWhjIq

[CrossFit ACE @CrossFitACE]

26/7

skill: work on a weakness

wod: 14 minutes for quality
1-2-3-4-5...
hspu (strict)
2-4-6-8-10....
kb sdhp
1-2-3-4-5.....
burpee boxjumps

https://t.co/bMuSG1BtKW https://t.co/bbYFsvCQ3o

[CrossFit ACE @CrossFitACE]

9/7

strength: 1+1/2 back squat
4 x 5 (65%-75%)

wod:
100-80-60-40-20-10 airsquats
50-40-30-20-10 v-ups

https://t.co/6i4EjW5fNP https://t.co/RecD42761p

[CrossFit ACE @CrossFitACE]

7/7
2 CrossFit ACE Teams bei der HYPERTROPHY in Wr.Neustadt!
Morgen nochmal fest Daumen drücken!
Mitzuverfolgen hier: https://t.co/LA7qd7vr1d

wod:
300m farmers carry
3rounds:
30 pullups... https://t.co/hnJEZVkUG7

[CrossFit ACE @CrossFitACE]

29/6

skill:
work on a weakness

wod: 3rounds
100 double unders
20 hspu
20 db/kb snatches (10/10)

https://t.co/7LoLODLFNh https://t.co/z3PbbIiv8S

[CrossFit ACE @CrossFitACE]

26/6

strength:
every 2:00 x 6 sets
1 pclean + 1 thruster + 1 hsclean thruster + 1 thruster
(start moderate & build to a heavy set)

wod: for time
1000m run
100 situps
100 kb/db hang c&j (50/50)... https://t.co/myynCsBmuK

[CrossFit ACE @CrossFitACE]

24/6

skill: work on a weakness

wod: teams of 3 (relay)
250/200m row
30sec deadlift hold
20sec dbl db oh hold
20sec l-sit on floor
2min rest

https://t.co/6tXonYu6hD https://t.co/guvdNxNd6f

[CrossFit ACE @CrossFitACE]

20/6

strength:
every 1:30 x 7 sets
3-2-1-1-1-1-1 weighted pullups
build up in weight

wod: 2min on/1min off x 6 sets
always 70 double unders buyin
1) toe touches
2) pushups
3) heel... https://t.co/Wjs4Ec5TYd

[CrossFit ACE @CrossFitACE]

19/6

strength:
every 2:00 x 6 sets
3 thruster
start moderate & build up in weight

wod: for time
600m run
30 thruster @50/35kg
400m run
15 thruster

https://t.co/WAgXKvO3wx https://t.co/694QVbtGcy

[CrossFit ACE @CrossFitACE]

11/6

paused back squat
6 x 2 (3sec pause)
build up in weight from 60%

wod: for time
60 hand to hand swings
400m run
50 jumping lunges
400m run
30 pushups
400m run

https://t.co/FhZpX1p9CG https://t.co/DeUxoTGwIH

[CrossFit ACE @CrossFitACE]

26/5

strength:
12 alt. reverse lunges (out of rack)
30sec rest
60sec russian twists
30sec rest

wod: 2min on/2min off x 4 sets
1min bear complex (1pclean +1fsq +1pp + 1bsq + 1pp)
1min hspu

https://t.co/py9sXEKxOi https://t.co/H9sHfxAFy6

[CrossFit ACE @CrossFitACE]

18/5
strength:
4 sets
12 alt. reverse lunges (out of rack)
30sec rest
90sec weighted plank
30sec rest

wod: 2min on/2min off
9 hp cleans + 12 deadlifts 70/45kg
+ max reps double unders

https://t.co/K5JwFn2THZ https://t.co/alwvH1suAN

[CrossFit ACE @CrossFitACE]

16/5

strength:
bent over row
4 x 15
+ max time l/tuck sit (60sec max)
90sec rest

wod: 3rounds
400m run
max reps pullups (15+)
90sec rest

https://t.co/NOc8kqCIN9 https://t.co/gPHf1J9NKQ

[CrossFit ACE @CrossFitACE]

15/5

strength: every 2:30 x 4 sets
10 strict press

wod: for time
40 pushups
40 situps
40 db/kb snatches
40 db/kb pushpress
40 db/kb oh reverse lunges

https://t.co/hHeW1rztV4 https://t.co/TSK3q45GKr

[CrossFit ACE @CrossFitACE]

14/5

strength: frontsquat
heavy single in 5-7sets

wod: death by swings + burpees
otm x 15min
start @ 1 + 1

finisher:
2mìn bent knee hollow hold

https://t.co/Zm95K5Jk49 https://t.co/FiZrRuTRs1

[CrossFit ACE @CrossFitACE]

8/5

skill: on the minute for 12min
3 squat snatches

wod: amrap 15min
10 kb/db front rack lunges (5/5)
10 kb/db shoulder to oh
20 kb/db floor wipers

https://t.co/vdZ75WbTGC https://t.co/tgTbNnyGvW

[CrossFit ACE @CrossFitACE]

6/5

skill: work on a weakness

wod: teams of 3 amrap
18min pullups
1 team member holds deadlift 80/50kg
1 team member holds handstand

https://t.co/VFMyXWh1nb https://t.co/680mw6yGQC