MONTAG 19.02.2024
CROSSFIT
STRENGTH
Chin ups:
8-8-6-6-4-4
weighted if possible
WORKOUT
10 Rounds for Time
10 Wall Balls 10/6
6 Cleans 61/43
DIENSTAG 20.02.2024
CROSSFIT
STRENGTH
Push Press
8-8-6-6-4-4
WORKOUT
in Teams of 2
12 Rounds for Time
12/10 cal Row
6 Burpee Box step overs 17,5/12,5
CAP 17’
MITTWOCH 21.02.2024
BODYWEIGHT
STRENGTH
Dips
8-8-8-8-8
Inverted Row
8-8-8-8-8
WORKOUT
2 Rnds
For reps:
3 minutes of pull-ups
3 minutes of push-ups
3 minutes of sit-ups
3 minutes of air squats
3’ Rest
Try to stay consistent
CROSSFIT
STRENGTH
Dips
5-5-5-5-5
weighted if possible
WORKOUT
12’
Buy in: 30 Burpees
Amrap Bella Complex 61/43
(1 Clean - 1 Shoulder to Overhead - 1 Front Squat - 1 Shoulder to Overhead)
DONNERSTAG 22.02.2024
CROSSFIT
STRENGTH
Front Squat
12’ to work up to a daily max
do 3x3 @75% of daily max
WORKOUT
OPEN 21.1
For Time
1-3-6-9-15-21 Wall Walks
10-30-60-90-150-210 Double-Unders
Cap 15’
FREITAG 23.02.2024
CROSSFIT
STRENGTH
Deadlift
10’ EMOM
6 Deadlifts
WORKOUT
For Time
21-15-9
Dumbbell burpee deadlifts 22,5/15
Box jumps
SAMSTAG 24.02.2024
TEAM WORKOUT
STRENGTH
Superset
Bench Press & Bent over Row
8-8-8-8-8
“Kalsu” in Teams of 2, switch every minute
100 Thrusters (61/43)
5 Burpees to start and at the top of every minute
SONNTAG 25.02.2024
FREE GYM!