MONTAG 13/03/2023
CROSSFIT
STRENGTH
Back Squat
5-5-5-5-5
WORKOUT
10 RFT...
3 Hang Power Cleans
4 Front Squats
5 Pull Ups
6 Burpees
TC: 20'
*use a 60/40kg BB
DIENSTAG 14/03/2023
CROSSFIT
STRENGTH
Push Press
Max reps @90% of your 1RM
*superset with: 10-12 Bent over Rows
2' rest
WORKOUT
15' AMRAP
5-6-7-8-9-10...etc
Double KB-Snatches
KB-Push Press
T2B
*Do 7/5cal of choice after every round!
*Use a weight you would consider light!
CF-INTERMEDIATE
STRENGTH
Push Press
Max reps @90% of your 1RM
*superset with: 10-12 Bent over Rows
2' rest
WORKOUT
12' AMRAP
5-6-7-8-9-10...etc
Double KB-Snatches
KB-Push Press
T2B
*Do 7/5cal of choice after every round!
*Use a weight you would consider light!"
MITTWOCH 15/03/2023
CROSSFIT
CARDIO HARDIO
For time...
10 Box Jumps 24/20"
20 Wall Balls 8/4
10 Box Jumps
30 Sit Ups
20 Wall Balls
10 Box Jumps
400m Row/Ski
30 Sit Ups
20 Wall Balls
10 Box Jumps
50 HP-Clean & Jerks 37,5/25
400m Row/Ski
30 Sit Ups
20 Wall Balls
10 Box Jumps
60 Double unders
50 HP-Clean & Jerks
400m Row/Skiun
30 Sit Ups
20 Wall Balls
10 Box Jumps
70 Overhead Squats 37,5/25
60 Double Unders
50 HP-Clean & Jerks
400m Row/ski
30 Sit Ups
20 Wall Balls
10 Box Jumps
DONNERSTAG 16/03/2023
CROSSFIT
STRENGTH
Bench Press
5-4-3-2-1
*work up to a heavy single!
*Superset with 5-10 strict Pull Ups
WORKOUT
20' AMRAP
min: 00:00-05:00
Buy in: 500m Row
AMRAP
10 Push Ups on DB´s
10 DB-Front Rack Lunges
min: 05:00-10:00
Buy in: 500m Ski
AMRAP
10 T2B
10 DB-Deadlifts
min 10:00-15:00
Buy in: 500m Row
AMRAP
6 Push Ups on DB´s
6 DB-Front Rack Lunges
min: 15:00-20:00
Buy in: 500m Ski
AMRAP
6 T2B
6 DB-Deadlifts
CF-INTERMEDIATE
STRENGTH
Bench Press
5-4-3-2-1
*work up to a heavy single!
*Superset with 5-10 Inverted Rows
WORKOUT
20' AMRAP
min: 00:00-07:00
Buy in: 600m Row
AMRAP
7 Push Ups on DB´s
7 DB-Front Rack Lunges
min: 07:00-14:00
Buy in: 600m Ski
AMRAP
7 T2B
7 DB-Deadlifts
FREITAG 17/03/2023
CROSSFIT
STRENGTH
Front Squat
5-5-5-5-5
WORKOUT
"HELEN"
3RFT
400m Run
21 KB-Swings 24/16
12 Pull Ups
SAMSTAG 18/03/2023
TEAM-WORKOUT
STRENGTH
Deadlift
5-5-5-5-5
WORKOUT
In teams of 2, 45' to finish...
3 rounds
30 Wall Balls 10/6
30 Push Jerks 40/30
30 T2B
50/40 cal. Row/Ski
2 rounds
30 Wall Balls 10/6
30 Push Jerks 50/35
30 T2B
50/40 cal. Row/Ski
1 round
30 Wall Balls
30 Push Jerks 60/40
30 T2B
SONNTAG 19/03/2023
FREE GYM!