MONTAG 11/04/2022
CROSSFIT
STRENGTH
16' E4MOM
400m buy in then:
RND 1: 5 Deadlifts @50%
RND 2: 5 Deadlifts @65%
RND 3: 5 Deadlifts @75%
RND 4: Max unbroken Deadlifts @85%
WORKOUT
5 x 3' AMRAP
3 Hang Power Cleans 60/40
6 Push Ups
9 Air Squats
1' rest
DIENSTAG 12/04/2022
CROSSFIT
STRENGTH
(Deload)
Push Press
After warm up sets complete:
Set 1: 5 reps at 40%
Set 2: 5 reps at 50%
Set 3: 5 reps at 60%
Push Jerk
After warm up sets complete:
Set 1: 5 reps at 40%
Set 2: 5 reps at 50%
Set 3: 5 reps at 60%
WORKOUT
AMRAP - 4 RNDs of
40'' of cal. Row
20" rest
40'' of T2B
20" rest
40'' of Double DB-Snatches 20/15
20" rest
40" of Sit Ups (Feet Anchored)
20'' rest
Score = total Reps
CF-INTERMEDIATE
STRENGTH
(Deload)
Push Press
After warm up sets complete:
Set 1: 5 reps at 40%
Set 2: 5 reps at 50%
Set 3: 5 reps at 60%
Push Jerk
After warm up sets complete:
Set 1: 5 reps at 40%
Set 2: 5 reps at 50%
Set 3: 5 reps at 60%
WORKOUT
AMRAP - 4 RNDs of
30'' of cal. Row
20" rest
30'' of K2E
20" rest
30'' DB-Snatches
20" rest
30" of Sit Ups (Feet Anchored)
20'' rest
Score = total reps
MITTWOCH 13/04/2022
CROSSFIT
CARDIO
In teams of 2: 40' to get as far as possible..
2K Row
AMRAP Double Unders
*switch every 250m!
1.5K Run together
2K Ski
AMRAP Double Unders
*switch every 250m!
1.5K Run together
DONNERSTAG 14/04/2022
CROSSFIT
STRENGTH
(Deload)
Power Clean
After warm up sets complete:
Set 1: 5 reps at 40%
Set 2: 5 reps at 50%
Set 3: 5 reps at 60%
Front Squat
After warm up sets complete:
Set 1: 5 reps at 40%
Set 2: 5 reps at 50%
Set 3: 5 reps at 60%
WORKOUT
3’ to get as far as possible...
5-10-15-20
Deadlifts 70/50
10-15-20-25
Wall Balls 10/6
15-20-25-30
Box Jumps (20" for everyone)
Rest 1’
5m’ to get as far as possible...
(Same workout. Start back at the beginning)
Rest 2’
7min. to FINISH!
(Same workout. Start back at the beginning! Can anyone finish it!?)
CF-INTERMEDIATE
STRENGTH
(Deload)
Power Clean
After warm up sets complete:
Set 1: 5 reps at 40%
Set 2: 5 reps at 50%
Set 3: 5 reps at 60%
Front Squat
After warm up sets complete:
Set 1: 5 reps at 40%
Set 2: 5 reps at 50%
Set 3: 5 reps at 60%
WORKOUT
3’ to get as far as possible...
3-6-9-12
Deadlifts
6-9-12-15
Wall Balls
9-15–18-21
Box Jumps (20" for everyone)
Rest 1m’
5m’ to get as far as possible...
(Same workout. Start back at the beginning)
Rest 2’
7min. to FINISH!
(Same workout. Start back at the beginning! Can anyone finish it!?)
FREITAG 15/04/2022
CROSSFIT
STRENGTH
3-4 Super sets of:
10-12 DB-Cleavage Cutters
6-8 Double DB-Tricep Extensions
AMRAP Crush Grip Curls shoot for more than 15!
WORKOUT
15' to get as far as possible..
12-11-10-9-8-7-6-5-4-3-2-1
Cal. Row/Ski
Pull Ups
Russian Swings 24/16
Push Jerks 40/30
*Ladies start at RND 11!
SAMSTAG 16/04/2022
FUN DAY
STRENGTH
A: 15' E3MOM
3 Bench Press
*work up to your 3RM
B: 10' E2MOM
AMRAP Inverted Rows
WORKOUT
In teams of 2, 40 RNDs (20 each)
"I go, you go style"
6 T2B
5 Hang Power Cleans 60/40
4 Back Squats 60/40
3 Burpees ov. the Bar
SONNTAG 17/04/2022
FREE GYM!