MONTAG 18/04/2022
FREE GYM!
DIENSTAG 19/04/2022
CROSSFIT
CARDIO
10' E2MOM
7 DB Hang Power Cleans
14 Wall Balls
21 Double Unders
Immediately into:
10' E2MOM
5 Double DB Snatches
6 Burpees
7 Cal Ski
Immediately into:
10' E2MOM
7 DB Hang Power Cleans
14 Wall Balls
21 Double Unders
Immediately into;
10' E2MOM
5 Double DB Snatches
6 Burpees
7 Cal Ski
CF-INTERMEDIATE
8’ E2MOM
5 DB Hang Power Cleans
10 Wall Balls
15 Double Unders
2’ rest
8’ E2MOM
3 Double DB Snatches
4 Burpees
5 Cal Ski
2’ rest
8’ E2MOM
5 DB Hang Power Cleans
10 Wall Balls
15 Double Unders
2’ rest
8’ E2MOM
3 Double DB Snatches
4 Burpees
5 Cal Ski
MITTWOCH 20/04/2022
CROSSFIT
STRENGTH
6 Sets of:
5 Sumo Pulls
5 Push Press
5 Front Squats
5 Thrusters
WORKOUT
15' AMRAP
5 Pull Ups
10 Burpees ov. the Bar
15 Deadlifts
FINISHER
5 RNDs of
10 Plate Sit Ups
20 Plate Cocoons
30 Plate Twists
cap 15'
DONNERSTAG 21/04/2022
CROSSFIT
STRENGTH
A: 10' E2MOM
5 Back Squats
B: 12' E3MOM
Max. (weighted) unbroken Push Ups
WORKOUT
4' AMRAP
25/20 Cal Ski
20 DB Hang Cleans
Max DB Push Press in remaining time...
Rest 2min.
4’ AMRAP
25 DB Push Press
20/15 Cal Row
Max Double DB Hang Cleans in remaining time...
Rest 2min.
4' AMRAP
25 Double DB Hang Cleans
20 DB Push Press
Max Box Jumps in remaining time...
CF-INTERMEDIATE
STRENGTH
A: 8' E2MOM
8 Back Squats
B: 9’ E3MOM
Max. (weighted) unbroken Push Ups
WORKOUT
3’ AMRAP
20/15 Cal Ski
15 DB Hang Cleans
Max DB Push Press in remaining time...
Rest 2min.
3' AMRAP
15 DB Push Press
15/10 Cal Row
Max Double DB Hang Cleans in remaining time...
Rest 2min.
3' AMRAP
15 Double DB Hang Cleans
15 DB Push Press
Max Box Jumps in remaining time..
FREITAG 22/04/2022
CROSSFIT
WARM UP & SKILL
15' work on your Snatch
WORKOUT
35' E7MOM
500m Row, Ski or Run
100 Double Unders
5 Deadlifts (*climbing)
Strat with a deadlift weight around 50-60% of your 1RM and inc. weight every RND.
Try to hit yor 5 rep max at the last RND!
SAMSTAG 23/04/2022
FUN DAY
STRENGTH
5 Super Sets
7 Front Squats
14 DB-Floor Press
2' rest
WORKOUT
For time, in teams of 2
150cal. Row
10m DB-Walking Lunges 22,5/15
10 Wall Balls
10m DB-Walking Lunges 22,5/15
Partner a rows for cal.
Partner b does one RND of the WOD.
Switch every RND!
SONNTAG 24/04/2022
FREE GYM!
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