WORKOUT KW22

MONTAG 29.05.2023

FREE GYM!

DIENSTAG 30.05.2023

CROSSFIT

STRENGTH

OH-Squat

8-8-6-6-4-4

WORKOUT

EMOM...

A: 2 Squat Cleans 60/40

Max. Wall Balls 10/6

Part A ends @ 50 Wall Balls

into...

B: 2 Front Squats 60/40 Max. Box Jumps Part B ends @ 50 Box Jumps 24/20''

into...

C: 2 Push Press 60/40 Max. T2B

Part C ends @ 50 T2B

TC: 21'

CF-INTERMEDIATE

STRENGTH

OH-Squat

8-8-6-6-4-4

WORKOUT

EMOM...

A: 2 Squat Cleans 45/30

Max. Wall Balls 6/4

Part A ends @ 35 Wall Balls

into...

B: 2 Front Squats 45/30 Max. Box Jumps Part B ends @ 35 Box Jumps 24/20''

into...

C: 2 Push Press 45/30 Max. T2B

Part C ends @ 35 T2B

TC: 18'

MITTWOCH 31.05.2023

CROSSFIT

STRENGTH

12' EMOM

even: 5-7 Chin Ups

odd: 3-5 heavy Push Press

WORKOUT

For time...

10 Dips

10-8-6-4-2

Hang Power Cleans*

Into...

10 T2B

10-8-6-4-2

Push Press*

*Weights:

10 HPC´s/Push Press 40/27,5

8 HPC´s/Push Press 50/35

6 HPC´s/Push Press 60/40

4 HPC´s/Push Press 70/47,5

2 HPC´s/Push Press 80/55

TC: 20'

DONNERSTAG 01.06.2023

CROSSFIT

STRENGTH

Deadlift

8-8-6-6-4-4

WORKOUT

In teams of 2, 20RFT...

6 Front Rack Lunges 50/35

8 Push Ups

10 T2B

*50/50 - I go, you go!

CF-INTERMEDIATE

STRENGTH

Deadlift

8-8-6-6-4-4

WORKOUT

In teams of 2, 14 RFT...

6 Front Rack Lunges 35/25

8 Push Ups

10 T2B

*50/50 - I go, you go!

FREITAG 02.06.2023

CROSSFIT

STRENGTH

A: Back Squat

8-8-6-6-4-4

B: Split Squats

3 x 10

*rest 30" betw. left and right leg!

WORKOUT

6 RFT...

12cal. Row/Ski

9 Wall Balls 10/6

6 Double DB Hang Cleans 22,5/15

SAMSTAG 03.06.2023

POWER YOGA

09:00-10:00 Uhr

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TEAM WORKOUT

STRENGTH

A: Inclined Bench Press

4 x 8-10

B: Chin Ups

6 x 3-5 (weighted if possible)

WORKOUT

For time, in teams of 2...

Buy in: 1,5K Run

10 RNDs of

30 Air Squats

20 Push Ups

10 Pull Ups

Cash out: 1,5K Run

*50/50 - I go, you go!

SONNTAG 04.06.2023

FREE GYM!

WORKOUT KW21

MONTAG 22/05/2023

CROSSFIT

STRENGTH

Front Squat

5-5-5-5-5

WORKOUT

5 x 3' AMRAP

20/15 cal Row/Ski

15 American KB Swings 24/16

Max Power Clean & Jerks in remaining time..

Rest 1min. repeat for 5 total rounds.

*Use a 50/35kg BB

DIENSTAG 23/05/2023

CROSSFIT

STRENGTH

Reverse Grip Bench Press

3 x 8-10

*Superset with: 1' of max strict Pull Ups

WORKOUT

For Time:

30 Burpees

30 Double Unders

30 Push Ups

30 Double Unders

30 Box Jumps 24/20"

30 Double Unders

30 cal of choice

30 Double Unders

30 Box Jumps 24/20"

30 Double Unders

30 Push Ups

30 Double Unders

30 Burpees

CF-INTERMEDIATE

STRENGTH

Reverse Grip Bench Press

3 x 8-10

*Superset with: 1' of max strict Pull Ups

WORKOUT

For Time:

20 Burpees

20 Double Unders

20 Push Ups

20 Double Unders

20 Box Jumps 24/20"

20 Double Unders

20 cal of choice

20 Double Unders

20 Box Jumps 24/20"

20 Double Unders

20 Push Ups

20 Double Unders

20 Burpees

MITTWOCH 24/05/2023

CROSSFIT

STRENGTH

Deadlift

5-5-5-5-5

WORKOUT

18min. to get as far as possible...

5 Rounds:

5 T2B

5 Wall Balls 10/6

Immediately into...

6 Rounds:

6 T2B

6 Front Rack Lunges 40/30

Immediately into...

7 Rounds:

7 T2B

7 Front Squats 50/35

Immediately into...

8 Rounds:

8 T2B

8 Back Squats 60/40

*Scale the T2B´s with Toes to Rings if possible!

DONNERSTAG 25/05/2023

CROSSFIT WORKOUT

10 Pull Ups

20 cal. of choice

10 Pull Ups

30 Sit Ups

20 cal. of choice

10 Pull Ups

400m Run

30 Sit Ups

20 cal. of choice

10 Pull Ups

50 Russian KB-Swings 24/16

400m Run

30 Sit Ups

20 cal. of choice

10 Pull Ups

60 Burpees

50 Russian KB-Swings 24/16

400m Run

30 Sit Ups

20 cal. of choice

10 Pull Ups

TC: 40'

CF-INTERMEDIATE

WORKOUT

7 Pull Ups

15 cal. of choice

7 Pull Ups

20 Sit Ups

15 cal. of choice

7 Pull Ups

250m Run

20 Sit Ups

15 cal. of choice

7 Pull Ups

35 Russian KB-Swings 24/16

250m Run

20 Sit Ups

15 cal. of choice

7 Pull Ups

40 Burpees

35 Russian KB-Swings 24/16

250m Run

20 Sit Ups

15 cal. of choice

7 Pull Ups

TC: 35'

FREITAG 26/05/2023

CROSSFIT

STRENGTH

Strict Press

5-5-5-5-5

WORKOUT

7' AMRAP

7 Hang Power Cleans

7 Front Squats

3' rest...

7' AMRAP

7 Burpees

7 Push Jerks

*Use a 50/35kg BB

SAMSTAG 27/05/2023

POWER YOGA

09:00-10:00 Uhr

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Oder telefonisch unter: 06769349409

TEAM-WORKOUT

STRENGTH

A: BB-Split Squat

5-5-5-5-5

B: DB-Rom. Deadlift

4 x 8-10

WORKOUT

For time...

100 cal. Row

100 Alt. DB-Snatches 22,5/15

100 cal. Ski

100 DB Deadlifts 30/20

100 Double Unders (each)

100 Box Jumps

SONNTAG 28/05/2023

FREE GYM!

WORKOUT KW20

MONTAG 15/05/2023

CROSSFIT

STRENGTH

Back Squat

5-5-5-5-5-5

WORKOUT

20' to get as far as possible...

300m Run

8 RNDs

5 Wall Balls 10/6

3 Burpees

1 Power Clean 80/55

300m Run

8 RNDs

5 Wall Balls 10/6

3 Burpees

1 Power Clean 80/55

300m Run

DIENSTAG 16/05/2023

CROSSFIT

STRENGTH

Bench Press

5-5-5-5-5-5

WORKOUT

3' to get as far as possible....

10 Double DB Snatches 17,5/12,5

20 Push Ups

30 cal of choice

40 Double Unders

50 Sit Ups

60 Pull Ups

1' rest...

5' to get as far as possible....

(Same Workout)

2' rest...

7' to get as far as possible....

(Same Workout)

*Score is all reps combined from all 3 AMRAPs!

CF-INTERMEDIATE

STRENGTH

Bench Press

5-5-5-5-5-5

WORKOUT

3' to get as far as possible....

7 Double DB Snatches

14 Push Ups

21 cal of choice

28 Double Unders

35 Sit Ups

42 Pull Ups

1' rest...

5' to get as far as possible....

(Same Workout)

2' rest...

7' to get as far as possible....

(Same Workout)

*Score is all reps combined from all 3 AMRAPs! MITTWOCH 17/05/2023

CROSSFIT

STRENGTH

DEADLIFT

5-5-5-5-5-5

WORKOUT

5 RFT...

5 Front Squats*

10 T2B

15/12 cal. of choice

*Round 1: 40/27,5

Round 2: 50/35

Round 3: 60/42,5

Round 4: 70/50

Round 5: 80/55 DONNERSTAG 16/05/2023

FREE GYM!

FREITAG 17/05/2023

CARDIO HARDIO

WORKOUT

0-8min...

3 Rounds

200m Row

250m Run

8-16min...

3 Rounds

15 Hang Power Snatches 40/27,5

30 Air Squats

16-24min...

3 Rounds

200m Ski

250m Run

24-32min...

3 Rounds

10 Hang Power Cleans 50/35

20 Box Jumps 24/20"

32-37min:

Max Russian KB Swings 24/16

SAMSTAG 18/05/2023

POWER YOGA

09:00-10:00 Uhr

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Anmeldung von externen Teilnehmern bitte an: office@crossfit3430.com

Oder telefonisch unter: 06769349409

TEAM-WORKOUT

STRENGTH

A: Strict Press

5-5-5-5-5-5

B: Pull Up

5-5-5-5-5-5

*E2MOM

WORKOUT

For time, in teams of 2...

(5) Burpees

(6) DB Goblet Squats 30/20

(7) Pull Ups

(8) cal. of choice

(9) DB Deadlifts 30/20

(10) Air Squats

(11) Push Ups

(12) DB Lunges 30/20

(13) cal. of choice

(14) Box Jumps 24/20"

TC: 40'

Goes like this....

5 Burpees (each)

then:

6 DB Goblet Squats (each)

5 Burpees (each)

then:

7 Pull Ups (each)

6 DB Goblet Squats (each)

5 Burpees (each)

then:

8 cal. of choice (each)

7 Pull Ups (each)

6 DB Goblet Squats (each)

5 Burpees (each)

And so on.... Your last round is 14 Box Jumps (each) and then all the way back down to 5 Burpees (each)

SONNTAG 19/05/2023

FREE GYM!