MONTAG 09.03.2020
CF-BASICS - MODUL II Squat
CROSSFIT
STRENGTH
Bench Press
4-4-4-4
WOD - for Time "Zachery Tellier"
10 Burpees
10 Burpees
25 Push Ups
10 Burpees
25 Push Ups
50 Lunges
10 Burpees
25 Push Ups
50 Lunges
100 Sit Ups
10 Burpees
25 Push Ups
50 Lunges
100 Sit Ups
150 Air Squats
CF-INTERMEDIATE
STRENGTH
OH Squat
5-5-5-5-5
WOD - for Time
10-9-8-7-6-5-4-3-2-1
Burpees
Slam Balls
Sit Ups
Mixed Unders
DIENSTAG 10.03.2020
CF-BASICS - MODUL V
Weightlifting
CROSSFIT
STRENGTH A
Snatch Balance
3-3-3-3-3
STRENGTH B
Snatch
3-3-3-3-3
WOD – 10‘ AMRAP
10 Burpee Box Jump Overs
10 Slam balls 20/10
MITTWOCH 11.03.2020
CF-BASICS - MODUL III
Press
STRENGTH
5 Supersets of
7 Biceps Curls
7 Pull Overs
WOD – 18‘ EMOM
1min Wall balls
1min Deadlift @ BW
1min Boxjumps
1min Push Press @ 50% of BW
1min Row
1min Rest
CF-INTERMEDIATE
STRENGTH
Deadlift
5-5-5-5-5
WOD: for Time
10-9-8-7-6-5-4-3-2-1
Box Jumps
Ring Rows
Push Ups
Mixed Unders
DONNERSTAG 12.03.2020
CF-BASICS - MODUL IV
Pull
CROSSFIT
STRENGTH
Strict Press
10-10-10-10-10
WOD – “Barbara“ 5 RFT
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
3min Rest
CF-INTERMEDIATE
STRENGTH
Back Squat
5-5-5-5-5
WOD - 15‘ AMRAP
3 Deadlifts
5 Hang Power Cleans
7 cal Row/Ski
FREITAG 13.03.2020
CF-BASICS - MODUL I
Basic Movements
CROSSFIT
STRENGTH
5 Sets of
3 Cleans
1 Jerk
WOD – 10‘ AMRAP
10 Sit Ups
5 Push Press @ 50% of BW
5 Devil Press 22,5/15
SAMSTAG 14.03.2020
FUN DAY
WOD A - for Time
10-9-8-7-6-5-4-3-2-1
Boxjumps
Sit Ups
Double Unders
WOD B - "Linda" for Time
10-9-8-7-6-5-4-3-2-1
Deadlift @50% of BW
Bench Press @ BW
Clean @75% of BW
SONNTAG 15.03.2020
FREE GYM!