MONTAG 23.09.2019
CROSSFIT
SKILL/STRENGTH
Hang Power Snatch
4-4-4-4-4
WOD – 5RFT
3 Hang Power Snatches
6 OH-Squats
9 T2B
CF-ENDURANCE
WOD A - ALAP in a 2min Window
10/8cal. Ski
2 Deadlifts 70/55
*add 2 Deadlifts every 2nd min!
*5min Rest
WOD B - ALAP in a 2min Window
10/8cal Row
2 Push Press 40/30
*add 2 Push Press every 2nd min!
DIENSTAG 24.09.2019
CROSSFIT
STRENGTH A
Bench Press
5-5-5-3-3-1
STRENGTH B
DB-Front Raises
4 x AMRAP
WOD – for Time
27-21-15-9-3
Push Ups
D-Ball Squats
MITTWOCH 25.09.2019
CROSSFIT
STRENGTH
Bent over Row
8-8-8-8-8
5 Strict HSPUs betw Sets
WOD – 5 RFT
9 Wall Balls 10/6
6 Power Cleans 60/40
3 Bar Muscle Ups
CF-SKILL
- Rope Climbs
- T2B
DONNERSTAG 26.09.2019
CROSSFIT
STRENGTH
Back Squat
5-5-5-5-5
15min AMRAP
3 Burpee Box Jumps
6 C2B Pull Ups
9 Devil Press
STRENGTH CLUB
STRENGTH A
Deadlift
5-5 @ 70% of 1RM
3-3-3 @ 80% of 1RM
2-2-2-2 @90% of 1RM
STRENGTH B
DB-Split Squats
4 x 12/12
STRENGTH C
4 Supersets of
10 Bizeps Curls
10 Diamond Push Ups
FREITAG 27.09.2019
CROSSFIT
STRENGTH
10min E2MOM
3 Bar Muscle Ups or 5 strict Pull Ups
WOD - for Time
100 DB-Squats 22,5/17,5
every Time you break
-> 10 Push Ups
*work heavy!
CF-ENDURANCE
WOD - 40min EMOM
min 1) Battling Ropes
min 2) Ski Erg
min 3) Air Squats
min 4) Plank
min 5) Row
min 6) Single Unders
min 7) Wall Balls
min 8) Box Jumps
min 9) Assault Bike
min 10) Sit Ups
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