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MONTAG 20.05.2024


FREE GYM!



DIENSTAG 21.05.2024


CROSSFIT


STRENGTH

On a 8:00 clock:

Build to a heavy 1-rep power snatch + overhead squat


WORKOUT

10 rounds for time:

4 deadlifts (RX 47/70 kg)

(Intermediate 34/52 kg)

3 hang power snatches

2 overhead squats



MITTWOCH 22.05.2024


CROSSFIT


WORKOUT

10 rounds for time:

8/10-calorie Row/Ski

10 burpees


INTERMEDIATE

10 rounds for time:

7/9-calorie Row/Ski

8 burpees


SKILL WORK

EMOM 6

Min. 1 | Plank hold

Min. 2 | Flutter kicks



DONNERSTAG 23.05.2024


SKILL WORK

8 rounds:

20" double-under, triple-under, or crossover work

10" rest


WORKOUT

For time:

100 double-unders

50 alternating dumbbell snatches (15/22.5 kg)

100 double-unders


INTERMEDIATE

For time

2:00 double-unders

50 alternating dumbbell snatches (10/10 kg)

2:00 double-unders

– If you hit 100 double-unders before 2:00, move on to the dumbbell snatches.



FREITAG 24.05.2024


CROSSFIT


WORKOUT - HEAVY DAY!


For load

10-10-7-7-4-4-1-1:

Back squat



SAMSTAG 25.05.2024


JAHRESFEIER - 7 JAHRE CROSSFIT3430!


14:00 - 17:00: GAUDI-TEAM-WETTKAMPF IN TEAMS OF 2!


17:00 - OPEN END: JAHRESFEIER (Grill & Chill)



SONNTAG 26.05.2024


FREE GYM!

MONTAG 13.05.2024


CROSSFIT


WORKOUT


"Havana Benchmark"


25' AMRAP

150 double-unders

50 push-ups

15 power cleans (56/84 kg)


INTERMEDIATE


25' AMRAP

100 double-unders

30 push-ups

15 power cleans (43/61 kg)



DIENSTAG 14.05.2024


CROSSFIT


HEAVY DAY


0:00-10:00

1-rep-max clean


10:00-20:00

1-rep-max bench press


20:00-30:00

1-rep-max overhead squat


INTERMEDIATE


0:00-10:00

3-rep-max clean


10:00-20:00

3-rep-max bench press


20:00-30:00

3-rep-max overhead squat



MITTWOCH 15.05.2024


CROSSFIT


WORKOUT


For time:

9 hand-release push-ups

100-m run

15 hand-release push-ups

200-m run

21 hand-release push-ups

400-m run

21 hand-release push-ups

200-m run

15 hand-release push-ups

100-m run

9 hand-release push-ups


TC: 14'


INTERMEDIATE


For time:

6 hand-release push-ups

100-m run

8 hand-release push-ups

200-m run

12 hand-release push-ups

400-m run

12 hand-release push-ups

200-m run

8 hand-release push-ups

100-m run

6 hand-release push-ups

TC: 14'


SKILL WORK


Accumulate:

2:00 in a handstand

– Athlete’s choice: freestanding, against the wall, feet on a box, etc.



DONNERSTAG 16.05.2024


For time:

27-21-15-9

DB thrusters (10/15 kg)

Pull-ups

– Use two DBs

TC: 13'



FREITAG 17.05.2024


CROSSFIT


STRENGTH

On a 10:00 clock:

Build to a heavy 3-rep push jerk


WORKOUT


For time:

50-40-30-20-10

Air squats

5-10-15-20-25

Push jerks (43/61 kg)

TC: 14'



SAMSTAG 18.05.2024


TEAM WORKOUT


STRENGTH

6-6-6-6

Back Squat

4-4-4-4

Front Squat


WORKOUT

RX

For time with a partner:

60 synchronized AbMat sit-ups

80/120 calories

60 toes-to-bars

56/80 calories

60 synchronized strict knees-to-elbows

42/60 calories

– Use any machine for calories.

TC: 25'



SONNTAG 19.05.2024


FREE GYM!

MONTAG 06.05.2024


CROSSFIT


STRENGTH


On a 10:00 clock:

5 push presses

– Build to a heavy set of 5 reps


WORKOUT


7 sumo deadlift high pulls (29/43 kg)

7 push presses

7 box jump-overs (61/76 cm)



DIENSTAG 07.05.2024


CROSSFIT


WORKOUT


For time

9-7-5

Deadlifts (56/84 kg)

Hang power cleans

Front squats


TC: 7'


INTERMEDIATE


For time

9-7-5

Deadlifts (43/61 kg)

Hang power cleans

Front squats


SKILL WORK


Accumulate

50 (loaded) good mornings



MITTWOCH 08.05.2024


CROSSFIT


WORKOUT "CINDY


As many rounds as possible in 20 minutes of

5 pull-ups

10 push-ups

15 air squat


INTERMEDIATE


As many rounds as possible in 20 minutes of

3 pull-ups

6 push-ups

15 air squats



DONNERSTAG 09.05.2024


FREE GYM!



FREITAG 10.05.2024


CROSSFIT


WORKOUT


For time


20 burpees

100 double-unders

20 left-arm DB snatches

20 right-arm DB snatches

400/500-m row

50 single-arm overhead DB lunges

400/500-m row

20 left-arm DB snatches

20 right-arm DB snatches

100 double-unders

20 burpees


– Use one dumbbell (15/22.5 kg)

– Switch arms on the lunges as needed



SAMSTAG 11.05.2024


TEAM WORKOUT


STRENGTH


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

Weighted dip


times


2 rounds for time with a partner:

50 KB swings (24/32 kg)

50 shuttle runs

– One partner works at a time; switch as needed.

– 1 shuttle run = 7.5m down/7.5m back

TC: 20'


SKILL WORK


1 set:

200-m single-arm KB overhead carry

– Use workout KB.

– Switch hands as needed.



SONNTAG 12.05.2024


FREE GYM!

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