MONTAG 20/03/2023
CROSSFIT
STRENGTH
A: Back Squat
7-7-7-7
Front Squat
B: 5-5-5-5
WORKOUT
15' AMRAP
5-10-15-20-25...etc.
cal. of choice
Wall Balls 10/6
DIENSTAG 21/03/2023
CROSSFIT
SKILL & WARM UP
Push Jerk
STRENGTH
Push Jerk
5-5-5-5
Superset with: 8-10 weighted Bench Dips
WORKOUT
Fot time...
21 Thruster 20/15
21 Box Jumps
15 Thruster 30/20
15 Box Jumps
9 Thruster 40/27,5
9 Box Jumps
6 Thruster 50/35
6 Box Jumps
3 Thruster 60/42,5
3 Box Jumps
CF-INTERMEDIATE
SKILL & WARM UP
Push Jerk
STRENGTH
Push Jerk
5-5-5-5
Superset with: 8-10 weighted Bench Dips
WORKOUT
Fot time...
15 Thruster 20/15
15 Box Jumps
9 Thruster 35/25
9 Box Jumps
6 Thruster 40/30
6 Box Jumps
3 Thruster 45/30
3 Box Jumps
MITTWOCH 22/03/2023
CROSSFIT
SKILL 25'
Work on your Handstand Walk/Hold
WORKOUT
10 RFT
10 Wall Balls 10/6
3 Deadlifts @Bodyweight
DONNERSTAG 23/03/2023
WORKOUT
For time...
250m Run
20 American KB Swings 24/16
10 Pull Ups
From 4-9
For time:
500m Run
30 American KB Swings 24/16
20 Pull Ups
From 9-17
For time:
750m Run
40 American KB Swings 24/16
30 Pull Ups
From 17- 29
For time:
1000m Run
50 American KB Swings 24/16
40 Pull Ups
From 30-35
Max Sit-ups (feet anchored on DB)
CF-INTERMEDIATE
WORKOUT
For time..
150m Run
10 American KB Swings
5 Pull Ups
From 4-9
For time:
300m Run
20 American KB Swings
10 Pull Ups
From 9-17
For time:
450m Run
30 American KB Swings 24/16
15 Pull Ups
From 17- 29
For time:
750m Run
40 American KB Swings 24/16
20 Pull Ups
From 30-35
Max Sit-ups (feet anchored on DB)
FREITAG 24/03/2023
CROSSFIT
STRENGTH
A: Bench Press
8-8-8-8
B: DB-Inclined Bench Press
3 x max Reps
WORKOUT
12' AMRAP
6 Hang Power Cleans 50/35
12 T2B
4 Push Press 50/35
8 T2B
2 Front Squat 50/35
4 T2B
*E2MOM: 30 Double Unders
SAMSTAG 25/03/2023
TEAM-WORKOUT
STRENGTH
A: Split Squats
4 x 5/5
B: BB-Step Ups
3 x 10/10
*use a light weight!
WORKOUT
For time, in teams of 2...
1000m D-Ball Carry 2 x 20/10kg
300 Air Squats
750m D-Ball Carry 2 x 20/10kg
200 Push Ups
500m D-Ball Carry 2 x 20/10kg
100 Pull Ups
250m D-Ball Carry 2 x 20/10kg
50 T2B
SONNTAG 26/03/2023
FREE GYM!