MONTAG 05/12/2022 CROSSFIT STRENGTH 4 Super Sets 8-10 Bent over Rows 10-12 Inclined Reverse Flys WORKOUT For time... 21-15-9 Burpee Box Jumps Deadlifts 60/40 2' rest 15-12-9 Push Ups Deadlifts 70/50 2' rest 9-6-3 HSPU´s Deadlifts 80/55 Cap: 25'
DIENSTAG 06/12/2022 CROSSFIT STRENGTH A: DB-Split Squats 4 x 6-8/leg 2' rest B: 10 x 10 Wall Balls - AFAP *rest as needed WORKOUT 12' E3MOM 10 Devil Press 22,5/15 rest of time: Row/Ski for cal. Score = total cal.
CF-INTERMEDIATE
STRENGTH A: DB-Split Squats 3 x 6-8/leg 2' rest B: 10 x 7 Wall Balls - AFAP *rest as needed WORKOUT 12' E3MOM 7 Devil Press rest of time: Row/Ski for cal. Score = total cal.
MITTWOCH 07/12/2022 CROSSFIT STRENGTH 5 Super sets 10-8-6-4-2 Strict Press* 5 (Weighted) Chin Ups *Increase weight! WORKOUT For time.. 10-9-8-7-6-5-4-3-2-1 Hang Power Clean & Jerks 45/32,5 T2B
DONNERSTAG 08/12/2022
FREE GYM!
FREITAG 09/12/2022 CROSSFIT STRENGHT 15' E3MOM 12-9-6-3-3 Bench Press Work up to your 3RM! WORKOUT ''MONA LISA'' For time.. 4 Rounds of 9 C2B Pull Ups 12 Thrusters 45/32,5 21 Double Unders Into: 10 RNDs of 3 DB-Snatches 30/20* 6 Push Ups *change arm every RND!
SAMSTAG 10/12/2022
TEAM WORKOUT
STRENGTH
Back Squat
A: Work up to a heavy set of 3
3' rest
B: 20 unbroken reps @55-60% of your 1RM
WORKOUT
For time, in teams of 2
150 Wall Balls 10/6
8 RNDs of CINDY
100 KB-American Swings 24/16
6 RNDs of CINDY
50m BB-Carry 120/80
4 RNDs of CINDY
SONNTAG 11/12/2022
FREE GYM!
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