MONTAG 04.09.2023
CROSSFIT
STRENGTH
5 Rounds of..
1 Hang Clean
1 Front Squat
WORKOUT
4 x 3' AMRAP
A: 10 Sit Ups
30 Double Unders
10 Thrusters 40/27,5
B: 10 Push Ups
30 Double Unders
10 Reverse Lunges
DIENSTAG 05.09.2023
CROSSFIT
STRENGTH
A: Squat Clean
5-5-3-3-1-1
B: Front Squat
3 x 5 @max weight of ''A''
WORKOUT
For time...
21-15-9-3
BB-G2OH*
T2B
E3MOM: 5 Front Squats @current weight...
* 21 G2OH: 40/27,5
15 G2OH: 50/35
9 G2OH: 60/40
3 G2OH: 70/47,5 CF-INTERMEDIATE
SKILL
Squat Clean
STRENGTH 10' E2MOM 3-5 Squat Cleans
WORKOUT
For time...
21-15-9-3
BB-G2OH*
T2B
E3MOM: 5 Front Squats @current weight...
* 21 G2OH: 30/20
15 G2OH: 35/25
9 G2OH: 40/27,5
3 G2OH: 45/30
MITTWOCH 06.09.2023
CROSSFIT
STRENGTH
A: Strict Press
6-6-4-4-2
B: Bent over Row
4 x 8
WORKOUT
20' EMOM
min 1: 8 Deadlifts 50/35
min 2: 8 Burpees over the Bar
min 3: 8 Box Jump Overs
min 4: 8 HSPU´s/2 Wall Climbs
min 5: 8 C2B Pull ups
DONNERSTAG 07.09.2023
CROSSFIT
CARDIO HARDIO
WORKOUT
EMOM...
min 1: 10 Box Jumps
min 2: 15 Sit Ups
min 3: 20 Air Squats
min 4: Max reps Wall Balls 8/4
*WOD ends @150 Wall Balls!
CF-INTERMEDIATE
WORKOUT
EMOM...
min 1: 8 Box Jumps
min 2: 12 Sit Ups
min 3: 15 Air Squats
min 4: Max reps Wall Balls 8/4
*WOD ends @100 Wall Balls!
FREITAG 08.09.2023
CROSSFIT
STRENGTH
Deadlift
6-6-4-4-2
WORKOUT
''FRAN''
21-15-9
Thrusters 42,5/30
Pull Ups
SAMSTAG 09.09.2023
TEAM-WORKOUT
STRENGTH
Back Squat
6-6-4-4-2
WORKOUT
For time...
20 Burpees
40 Push Jerks 40/27,5
20 Burpees
60 Pull Ups
40 Push Jerks 40/27,5
20 Burpees
80 Wall Balls 10/6
60 Pull Ups
40 Push Jerks 40/27,5
20 Burpees
100 DB-Hang Cleans 22,5/15
80 Wall Balls 10/6
60 Pull Ups
40 Push Jerks 40/27,5
20 Burpees
SONNTAG 10.09.2023
FREE GYM!