MONTAG 19/06/2023
CROSSFIT
STRENGTH
Bench Press
5 x 8-10
WORKOUT
For time...
5 x 3' AMRAP
3 Power Cleans 50/35
6 Push Ups
9 Air Squats
1' rest betw. AMRAPS!
DIENSTAG 20/06/2023
CROSSFIT
STRENGTH
Push Press
6-6 @75% of your 1RM
4-4-4 @85% of your 1RM
1 x max reps @90% of your 1RM
WORKOUT
4 Rounds...
40'' of cal Row
20'' rest
40'' of T2B/K2E
20'' rest
40'' of Double DB-Snatches 17,5/12,5
20'' rest
40'' of Sit Ups (Feet anchored)
20'' rest
CF-INTERMEDIATE
Push Press
6-6 @75% of your 1RM
4-4-4 @85% of your 1RM
1 x max reps @90% of your 1RM
WORKOUT
4 Rounds...
30'' of cal Row
20'' rest
30'' of T2B/K2E
20'' rest
30'' of Double DB-Snatches 17,5/12,5
20'' rest
30'' of Sit Ups (Feet anchored)
20'' rest
MITTWOCH 21/06/2023
CROSSFIT
STRENGTH
Power Clean
6-6 @75% of your 1RM
4-4-4 @85% of your 1RM
1 x max reps @90% of your 1RM
WORKOUT
3' to get as far as possible...
5-10-15-20
Deadlifts 70/50
10-15-20-25
Wall Balls 10/6
15-20-25-30
Box Jumps (20" for everyone)
1' rest...
5' to get as far as possible...
(Same workout. Start back at the beginning)
2' rest...
7min. to FINISH!
(Same workout. Start back at the beginning! Can anyone finish it!?)
DONNERSTAG 22/06/2023
CROSSFIT
SKILL
Rope Climb
WORKOUT
For time, in teams of 2...
30 Rounds (15 each)
1 Rope Climb
3 HSPU´s
5 Goblet Squats 24/16
CF-INTERMEDIATE
SKILL
Rope Climb
WORKOUT
For time, in teams of 2...
20 Rounds (10 each)
1 Rope Climb
3 HSPU´s
5 Goblet Squats
FREITAG 23/06/2023
CROSSFIT
STRENGTH
Front Squat
6-6 @75% of your 1RM
4-4-4 @85% of your 1RM
1 x max reps @90% of your 1RM
WORKOUT
Get as far as possible in 15min...
12-11-10-9-8-7-6-5-4-3-2-1
Cal of choice
Pull Ups
KB-American Swings 24/16
Push Jerks 40/30
TC: 15'
SAMSTAG 24/06/2023
TEAM-WORKOUT
STRENGTH
A: Back Rack Lunges
3 x 6/6
B: Single Leg Deadlift
3 x 6/6
WORKOUT
For time, in teams of 2...
40 Rounds (20 each)
6 T2B
5 Hang Power Cleans 60/40
4 Back Squats 60/40
3 Burpees over the bar
SONNTAG 25/06/2023
FREE GYM!