MONTAG 06/03/2023
CROSSFIT
STRENGTH
Deadlift
5-5-3-3-1-1
WORKOUT
A: 7' AMRAP
5m/5m DB OH-Lunges*
5 T2B
5m/5m DB OH-Lunges*
10 T2B
5m/5m DB OH-Lunges*
15 T2B
5m/5m DB OH-Lunges*
20 T2B
usw…
2' rest
5 Pull Ups
5 Wall Balls 8/4
5 Pull Ups
10 Wall Balls 8/4
5 Pull Ups
15 Wall Balls 8/4
5 Pull Ups
20 Wall Balls 8/4
usw…
*Switch your arm every 5m and use a 20/15kg DB!
DIENSTAG 07/03/2023
STRENGTH
Push Complex
4 sets of..
5 Strict Press
3 Push Press
1 Jerk
WORKOUT
10 RFT
5 (Ring) Dips
10-9-8-7-6-5-4-3-2-1
Power Cleans (10-1 same weight)
CF-INTERMEDIATE
STRENGTH
Push Complex
4 sets of..
5 Strict Press
3 Push Press
1 Jerk
WORKOUT
10 RFT
5 Hand release Push Ups
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans (10-1 same weight)
MITTWOCH 08/03/2023
CROSSFIT
STRENGTH
Front Squat
7-7-5-5-3-3
WORKOUT
For time…
30 OH-Squats 30/20
15 Burpees over the Bar
15 T2B
20 OH-Squats 40/27,5
10 Burpees over the Bar
10 T2B
10 OH-Squats 50/35
5 Burpees over the Bar
5 T2B
DONNERSTAG 09/03/2023
CROSSFIT
STRENGTH
DB-Inclined Bench Press
4 x 8-10
*Superset with: 10-12 BB-Bent over Rows
WORKOUT
A: 7' AMRAP
7 DB-Snatches 20/12,5 right
5 Push Ups
7 DB-Snatches 20/12,5 left
5 Push Ups
3' rest
B: 7' AMRAP
7 DB-Push Press 20/12,5 right
5 Pull Ups
7 DB-Push Press 20/12,5 left
5 Pull Ups
CF-INTERMEDIATE
STRENGTH
DB-Inclined Bench Press
4 x 8-10
*Superset with: 10-12 BB-Bent over Rows
WORKOUT
A: 5' AMRAP
7 DB-Snatches right
5 Push Ups
7 DB-Snatches left
5 Push Ups
2' rest
B: 5' AMRAP
7 DB-Push Press right
5 Pull Ups
7 DB-Push Press left
5 Pull Ups
FREITAG 10/03/2023
CROSSFIT
STRENGTH
Back Squat
7-7-5-5-3-3
WORKOUT
20' AMRAP
In teams of 2…
3 Wall Balls 10/6
4 Box Step Ups 22,5/15
5 Air Squats
SAMSTAG 11/03/2023
TEAM WORKOUT
STRENGTH
3 Sets of..
min 1: 10m heavy Sled Pull
min 2: 10-15 DB-Bench Press 22,5/15
min 3: 10-15 GHD-Sit Ups
min 4: 5-7 Strict HSPUs
min 5: 10-12 BOR
min 6: L-Sit Hold
WORKOUT
For time, in teams of 2…
100 Thrusters 20/15
90 T2B
80 Wall Balls 10/6
70 Push Ups
60 D-Ball Lunges 2 x 20/10kg
50 Pull Ups
40 KB-Snatches/Arm 24/16
30 Burpee Pull Ups
20 Deadlifts 100/80
10 Rope Climbs
SONNTAG 12/03/2023
FREE GYM!