MONTAG 04.03.2024
CROSSFIT
WORKOUT
Metcon A
15’ Ski for Cal
E2MOM 5 Burpees
Start with the Burpees
Metcon B
15’ Amrap
2-4-6-8-10-8-6-4-2-4-6-8-10-8-...
Pull ups
DB-OH Lunges 22,5/15
5’ Rest between Wods
DIENSTAG 05.03.2024
CROSSFIT
STRENGTH
8’ E2MOM 5 Hang Power Snatch
into 6’ E2MOM 3 Hang Power Snatch(increase Weight)
WORKOUT
“L1 Benchmark”
3 Rounds for Time:
15 Thrusters 43/30
12 Burpees
MITTWOCH 06.03.2024
BODYWEIGHT
STRENGTH
Pull up
6-6-5-5-4-4
(scale with eccentric (half Reps), Rx+ add weight)
Inverted Row
8-8-8-8
WORKOUT
16’ EMOM
Even: 10 Jumping Squats
Odd: 10 Burpee Box Jumps
CROSSFIT
STRENGTH
Snatch Grip Deadlift
6-6-6-6-6
WORKOUT
16’ EMOM
Even: 10 Front Squats 60/40
Odd: 10 Burpee Box Jumps
(Scale the Reps so you can finísh in 45’’)
DONNERSTAG 07.03.2024
CROSSFIT
STRENGTH
Superset
close grip Bench Press
BB-Biceps Curl
8-8-8-8
WORKOUT
for 4 Rounds
Amrap 3’
2 Burpees
4 american KB-Swings 24/16
6 Pull-ups
Rest 1’ between Rounds
FREITAG 08.03.2024
CROSSFIT
STRENGTH/SKILL
Chin ups
6-6-5-5-4
(scale with eccentric (half Reps), Rx+ add weight)
*5 (weighted) Push ups after each Set
WORKOUT
20’ Amrap
12 Wall Balls 10/6
12 Deadlifts 60/40
SAMSTAG 09.03.2024
TEAM WORKOUT
STRENGTH
Strict Press
8-8-8-8
Bench Press
6-6-6-6-6
WORKOUT
in Teams of 2
10 Synchronized alternating DB OH Lunges 22,5/15
20 Synchronized Burpees over the DB
30 Med Ball Sit ups (pass the Ball) 10/6
40 Synchronized alternating Dumbbell Snatches 22,5/15
50 Synchronized Dumbbell Goblet Squats 22,5/15
40 Synchronized alternating Dumbbell Snatches 22,5/15
30 Med Ball Sit ups (pass the Ball) 10/6
20 Synchronized Burpees over the DB
10 Synchronized alternating DB OH Lunges 22,5/15
SONNTAG 10.03.2024
OPEN WOD 24.2