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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


Anmeldung für Members bitte via Eversports!

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

Oder telefonisch unter: 06769349409



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!









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


Anmeldung für Members bitte via Eversports!


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


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!


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


Anmeldung für Members bitte via Eversports!

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!

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