MONTAG 02.12.2019
CF-BASICS
MODUL II – SQUAT
CROSSFIT
STRENGTH
21‘ E3MOM
3 Deadlifts
WOD - for Time [cap 20‘]
3 RNDs of
20 Push Ups
10 Strict Pull Ups
2‘ Rest
into 2 RNDs of
30 KB Swings
15 Sit Ups
1‘ Rest
into 1 RND of
60 Single Arm OH Lunges 24/16 (30 l./30 r.)
30 Goblet Squats 24/16
CF-ENDURANCE
WOD A – 21-15-9 [cap 25']
Push Press 40/25
Box Jumps
*Row 1000m after each RND!
WOD B – 21-15-9 [cap 25']
DB-Burpees 20/15
Pull Ups
*Ski 1000m after each RND!
DIENSTAG 03.12.2019
CF-BASICS
MODUL V – WEIGHTLIFTING
STRENGTH
15‘ E3MOM
3 Thrusters (find your 3RM)
WOD A – 10-9-8-7-6-5-4-3-2-1
KB-American Swings 24/16
Goble Squats 24/16
Push Ups
FINISHER
3 RNDs of
60‘‘ Plank
30‘‘ Star Plank left
30‘‘ Star Plank rigth
AMRAP strict T2B
MITTWOCH 04.12.2019
CF-BASICS
MODUL III – PRESS
STRENGTH A
Alt. DB-Bench Press
5 x 6/6
STRENGTH B
Renegade Row
5 x 8/8
WOD – 6 RFT
7 Strict HSPUs
6 Knees to Elbows
5 Hang Power Cleans 70/55
CF-SKILLS & GYMNASTICS
SKILL
Sumo Deadlift High Pull
GHD Sit Ups
WOD – 12min EMOM
min 1) 12 SDHP
min 2) 12-15 GHD-Sit Ups
min 3) 12 Cal. Ski
min 4) 12 Box Jumps
DONNERSTAG 05.12.2019
CF-BASICS
MODUL IV – PULL
CROSSFIT
STRENGTH
Front Squat
7-7-7-7-7
WOD – for Time in Teams of 2
Buy in: 100 Wall Balls 10/6
2 RNDs of
20 Burpees
20 Deadlifts 80/60
20 Med Ball Cleans 10/6
Buy out: 100 Box Jumps
NEU-CROSSFIT INTERMEDIATE-NEU
WARM UP & SKILL
Work on your KB Swing
STRENGTH
Deadlift
8-8-8-8-8
WOD – 3 RFT
7 Wall Balls 6/4
7 Box Jumps
7 Sit Ups
21 Single Unders
FREITAG 06.12.2019
CF-BASICS
MODUL I – BASICS
CROSSFIT
STRENGTH A
Supinated Inverted Row
4 x AMRAP
STRENGTH B
Single Arm DB Push Up to Row
4 Sets of 6/6 – 45‘‘ Rest
WOD – for Time
40 Double Unders
20 Air Squats
10 Deadlifts 80/60
Into 21-15-9
Ring Dips
OH-Squats 50/30
SAMSAG 07.12.2019
15:30 UHR CHRISTMAS WOD
19:00 CHRISTMAS PARTY IM OX-TULLN
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