MONTAG 27/03/2023
CROSSFIT
STRENGTH
Deadlift
4 x 6-8
*Superset with: 3 Hang Power Cleans
WORKOUT
14' AMRAP
12 Push Press 40/27,5
9/6cal. Row/Ski
6 T2B
DIENSTAG 28/03/2023
CROSSFIT
STRENGTH
Back Squat
4 x 6-8
*Superset wirh: 30-25-20-15 unbroken Wall Balls
WORKOUT
20' E2MOM
6/6 DB-Snatches 25/17,5
15/12cal Ski
CF-INTERMEDIATE
STRENGTH
Back Squat
4 x 6-8
*Superset wirh: 20-15-10-5 unbroken Wall Balls
WORKOUT
16' E2MOM
8/8 DB-Snatches
12/9cal Ski
MITTWOCH 29/03/2023
CROSSFIT
STRENGTH
Strict Press
4 x 6-8 + 3-5 Push Press
Superset with: 20-30" Handstand Hold
WORKOUT
For time: 21-15-9-3
Pull Ups
Front Squats*
*RND 1: 40/27,5kg
RND 2: 50/35kg
RND 3: 60/42,5kg
RND 4: 70/50kg
DONNERSTAG 30/03/2023
CROSSFIT
WORKOUT
For time…
300 Double Unders
150 Plate G2OH 10/5
75 Burpees
2' rest
200 Double Unders
100 Plate G2OH 15/10
50 Burpee Box Jumps
1' rest
100 Double Unders
50 Plate G2OH 20/15
25 Burpee Pull Ups
TC: 45'
CF-INTERMEDIATE
WORKOUT
For time…
200 Double Unders
100 Plate G2OH 10/5
50 Burpees
2' rest
130 Double Unders
75 Plate G2OH 15/10
35 Burpee Box Jumps
2' rest
70 Double Unders
35 Plate G2OH 20/15
15 Burpee Pull Ups
TC: 45'
FREITAG 31/03/2023
CROSSFIT
STRENGTH
3 Sets of..
min 1: 15 GHD-Sit Ups
min 2: 2-3 x 10m Sled Push
min 3: 8/8 DB-Box Step Ups
min 4: 50 Double Unders
min 5: 30 Russian Swings
2' rest betw. sets!
WORKOUT
For time, in teams of 2…
1000m Row/Ski
25 Wall Balls 10/6
750m Row/Ski
50 Wall Balls 10/6
500m Row/Ski
75 Wall Balls 10/6
250m Row/Ski
100 Wall Balls 10/6
SAMSTAG 01/04/2023
TEAM WORKOUT
STRENGTH
Bench Press
4 x 6-8
*Superset with: 8-12 Reverse Flys
WORKOUT
For time, in teams of 2…
100 Box Jumps
50 Deadlifts 60/40
80 Wall Balls
40 Deadlifts 70/50
60cal. of choice
30 Deadlifts 80/60
40 Burpee Pull Ups
20 Deadlifts 90/70
20 HSPUs
10 Deadlifts 100/80
SONNTAG 02/04/2023
FREE GYM!
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