WORKOUT KW19

MONTAG 08/05/2023

CROSSFIT

WORKOUT

A: 21' EMOM

min 1: 15/12cal. of choice

min 2: 40-60 Double Unders

min 3: 5-7 Devil Press

3' rest

B: 3 RFT

200m Ski

30 Russian Swings 24/16

200m Row

15 T2B

DIENSTAG 09/05/2023

CROSSFIT

STRENGTH

Paused OH-Squat

3-3-3-3-3-3-3

2-3'' on bottom

60-90'' rest betw. sets

WORKOUT

18' to get as far as possible...

12-11-10-9-8-7-6-5-4-3-2-1

Burpee-Deadlifts 22,5/15

*7 Pull Ups + 10 Air Squats after each set!

Example:

12 Burpee Deadlifts

7 Pull Ups + 10 Air Squats

Then:

11 Burpee Deadlifts

7 Pull Ups + 10 Air Squats

Then:

10 Burpee Deadlifts

7 Pull Ups + 10 Air Squats

And so on...

CF-INTERMEDIATE

STRENGTH

Paused OH-Squat

3-3-3-3-3-3-3

2-3'' on bottom

60-90'' rest betw. sets

WORKOUT

18' to get as far as possible...

10-9-8-7-6-5-4-3-2-1

Burpee-Deadlifts

*5 Pull Ups + 7 Air Squats after each set!

MITTWOCH 10/05/2023

CROSSFIT

SKILL

Handstand

(Walk/Hold)

WORKOUT

15' AMRAP

10 T2B

20 Wall Balls 10/6

30 Calorie Row/Ski

40 Overhead Squats 20/15

50 Double Unders

DONNERSTAG 11/05/2023

CROSSFIT

STRENGTH

15' E3MOM

5-7 Deadlifts @70-75%

*Superset with: 10m D-Ball Walking Lunges 60/40

WORKOUT

10 RFT...

15 Double Unders

9 Push Ups

3 C&J´s 60/40

TC: 18'

CF-INTERMEDIATE

STRENGTH

12' E3MOM

5-7 Deadlifts @70-75%

*Superset with: 10m D-Ball Walking Lunges 60/40

WORKOUT

10 RFT...

10 Double Unders

7 Push Ups

3 C&J´s

TC: 15'

FREITAG 12/05/2023

CROSSFIT

STRENGTH

15' E3MOM

3-5 Bear Complex

WORKOUT

21-15-9

Wall Balls 10/6

Pull Ups

*E2MOM: 10 DB-Deadlifts 25/17,5

*Start with DB-DL´s

*Use 2 x 25/17,5kg DB´s!

SAMSTAG 13/05/2023

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

PUMPING IRON

A: Back Squat

2' for max. reps

1' of rest

*do 3 sets!

B: DB-Bench Press

2' for max. reps

1' of rest

*do 3 sets!

C: DB-Curls

2' for max. reps

1' of rest

*do 3 sets!

D: Hanging (weighted) Knee Raises

2' for max. reps

1' of rest

*do 3 sets!

WORKOUT

In Teams of 2..

20' AMRAP

50 Hang Power Cleans 40/27,5

40 Push Ups

30 Front Squats 40/27,5

20 T2B

10 Thrusters 40/27,5

SONNTAG 14/05/2023

FREE GYM!

WORKOUT KW18

MONTAG 01/05/2023 FREE GYM!

DIENSTAG 02/05/2023 CROSSFIT STRENGTH Back Squat 7-7-7-7 WORKOUT EMOM until you finish... 3 Power Cleans 60/40 Max. Wall Balls in rem. time. *The workout is over when you reach 150 Wall Balls! CF-INTERMEDIATE STRENGTH Back Squat 7-7-7-7 WORKOUT EMOM until you finish... 3 Power Cleans Max. Wall Balls in rem. time. *The workout is over when you reach 100 Wall Balls."

MITTWOCH 03/05/2023 CROSSFIT STRENGTH Deadlift 7-7-7-7 WORKOUT 100 Front Rack Lunges 35/25 200 Push Ups 300 Double Unders *You break this up any way you like! *Lunges: L + R = 2 reps TC: 20'

DONNERSTAG 04/05/2023 CROSSFIT STRENGTH 14' E2MOM 5 Push Jerks 5 (Weighted) Chin Ups WORKOUT 25cal. Ski 25cal. Row 50 KB-American Swings 24/16 20cal. Ski 20cal. Row 40 KB-American Swings 24/16 15cal. Ski 15cal. Row 30 KB-American Swings 24/16 10cal. Ski 10cal. Row 20 KB-American Swings 24/16 TC: 20' CF-INTERMEDIATE STRENGTH 10' E2MOM 5 Push Jerks 5 (Weighted) Chin Ups WORKOUT 20cal. Ski 20cal. Row 50 KB-American Swings 24/16 15cal. Ski 15cal. Row 30 KB-American Swings 24/16 10cal. Ski 10cal. Row 20 KB-American Swings 24/16 TC: 15'

FREITAG 06/05/2023 CROSSFIT STRENGTH Front Squat 7-7-7-7 WORKOUT For time... 10-9-8-7-6-5-4-3-2-1 Thrusters 40/30 Burpees T2B

SAMSTAG 07/05/2023 POWER YOGA!

09:00-10:00 Uhr

Anmeldung für Members bitte vai Eversports!

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

oder telefonisch unter.: 0676 93 49 409

TEAM-WORKOUT STRENGTH Strict Press 7-7-7-7 *Superset with: 10-12 Bent over Rows WORKOUT In teams of 2... A: 5' AMRAP 12 Wall Balls 10/6 6 Burpees 90'' rest B: 5' AMRAP 12 Box Jumps 6 Burpees 90'' rest C: 5' AMRAP 12 KB-American Swings 24/16 6 Burpees 90'' rest D: 5' AMRAP 12 Pull Ups 6 Burpees 90'' rest E: 5' AMRAP 12 C&J´s 40/30 6 Burpees 90'' rest F: 5' AMRAP 12 T2B 6 Burpees

*50/50 - I go, you go!

z.B: WOD A - 5' AMRAP

P1: 6 Wall Balls

P2: 6 Wall Balls

P1: 3 Burpees

P2: 3 Burpees

*Score = total Burpees of WOD A-F!

SONNTAG 08/05/2023

FREE GYM!

WORKOUT KW17

MONTAG 24/04/2023

CROSSFIT

STRENGTH

A: Pull Up

5-5-5-5

*Superset with: 3-5 Kipping Pull Ups

B: DB-Bench Press

3 x 8-12

Superset with max. DB-Shrugs

WORKOUT

20 RFT

1 HPC 50/30

3 Push Press 50/30

5 T2B

*E4MOM: 50 Double Unders

DIENSTAG 25/04/2023

CROSSFIT

STRENGTH

A: Squat Clean

5-5-3-3-1-1

B: 10' E2MOM

3-5 Front Squats

*weight = max weight of part A!

WORKOUT

For time: 21-15-9-3

Deadlifts*

HSPU´s

*21 Deadlifts @ 50/35kg

15 Deadlifts @ 60/42,5kg

9 Deadlifts @ 70/50kg

3 Deadlifts @ 80/55kg

CF-INTERMEDIATE

A: Squat Clean

8-8-5-5-2-2

B: 10' E2MOM

3-5 Front Squats

*weight = max weight of part A!

WORKOUT

For time: 21-15-9-3

Deadlifts*

DB-Push Press

*21 Deadlifts @ 30/20kg

15 Deadlifts @ 40/27,5kg

9 Deadlifts @ 50/35kg

3 Deadlifts @ 60/42,5kg

MITTWOCH 26/04/2023

CROSSFIT

"BARBARA"

5 RFT...

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

3' Rest

DONNERSTAG 27/04/2023

CROSSFIT

STRENGTH

A: 8' E2MOM

8-10 Bent over Rows

B: 8' E2MOM

10-12 GHD Sit Ups

WORKOUT

18' EMOM

min 1: 2 x 10m Sled Push

min 2: 15 Russian Swings 24/16

min 3: 15 Sit Ups

min 4: 15 Wall Balls 10/6

min 5: max. Double Unders

min 6: Rest

CF-INTERMEDIATE

STRENGTH

A: 8' E2MOM

8-10 Bent over Rows

B: 8' E2MOM

8-10 GHD Sit Ups

WORKOUT

18' EMOM

min 1: 1-2 x 10m Sled Push

min 2: 10 Russian Swings 24/16

min 3: 10 Sit Ups

min 4: 10 Wall Balls 10/6

min 5: max. Double Unders

min 6: Rest

FREITAG 28/04/2023

CROSSFIT

STRENGTH

A: 10' E2MOM

6-8 Back Squats

B: 10' E2MOM

1 Push Complex

4 Strict Press

3 Push Press

2 Push Jerks

WORKOUT

12' AMRAP

1/1 DB-Snatches

1 Wall Ball 10/6

*Add 1/1 DB-Snatch and 1 Wall Ball every RND!

SAMSTAG 29/04/2023

TEAM-WORKOUT

STRENGTH

15' E3MOM

*Work up to your 3RM Bench Press!

B: 12' E2MOM

3-5 Hang Power Snatches

WORKOUT

For time, in teams of 2...

Buy in: 100 KB-Russian Swings 24/16

Into:

10 Deadlifts*

2 RNDs of "CINDY"

8 Deadlifts

4 RNDs of "CINDY"

6 Deadlifts

6 RNDs of "CINDY"

4 Deadlifts

8 RNDs of "CINDY"

2 Deadlifts

10 RNDs of "CINDY"

Cash out: 300m Walking Lunges

*10 Deadlifts @ 80/55kg

8 Deadlifts @ 90/62,5

6 Deadlifts @ 100/70

4 Deadlifts @ 110/75

2 Deadlifts @ 120/82,5

*If you can´t lift the weight, do a penalty of 10 Burpees/Deadlift!

SONNTAG 30/04/2023

FREE GYM!