MONTAG 25/04/2022
CROSSFIT
STRENGTH
3 Super sets
8 Back Rack Lunges
10-12 DB Rom. Deadlifts
2-3' rest
WORKOUT
18' E3MOM (6 RNDs)
10/7cal. Row/Ski
10 KB-American Swings 24/16
10 Wall Balls 10/6
10 T2B
RX+ is adding 1 rep each RND to each movement.
DIENSTAG 26/04/2022
CROSSFIT
STRENGTH
Strict Press
Work up to 80% of your 1RM
Into:
3 x 4-5@80% 120'' rest
2 x 3-4@80% 90'' rest
1 x 2-3 @80%
For Time:
30 Hang Power Cleans 40/30
30 Double Unders
30 Push Ups
30 Double Unders
30 Box Jumps 24/20"
30 Double Unders
30 Hang Power Cleans 50/35
30 Double Unders
30 Box Jumps 24/20"
30 Double Unders
30 PushUps
30 Double Unders
30 Hang Power Cleans 60/40
cap 20'
CF-INTERMEDIATE
STRENGTH
Strict Press
Work up to 80% of your 1RM
Into:
3 x 4-5@80% 120'' rest
2 x 3-4@80% 90'' rest
1 x 2-3 @80%
For Time:
20 Hang Power Cleans
20 Double Unders
20 Push Ups
20 Double Unders
20 Box Jumps
20 Double Unders
20 Hang Power Cleans
20 Double Unders
20 Box Jumps
20 Double Unders
20 PushUps
20 Double Unders
20 Hang Power Cleans
cap 20'
MITTWOCH 27/04/2022
CROSSFIT
CARDIO
For time:
10 Deadlifts 80/60
20 Cals of choice
10 Deadlifts
30 Pull ups
20 Cals of choice
10 Deadlifts 80/60
400m Run
30 Pull Ups
20 Cals of choice
10 Deadlifts 80/60
50 DB Bench Press 20/15
400m Run
30 Pull Ups
20 Cals of choice
10 Deadlifts 80/60
60 Sit Ups
50 DB Bench Press 20/15
400m Run
30 Pull Ups
20 Cals of choice
10 Deadlifts 80/60
cap 40'
DONNERSTAG 28/04/2022
CROSSFIT
STRENGTH
OH-Squat
Work up to 60-70% of yor 1RM
Into:
4 x 8-12 @60-70% 90'' rest
WORKOUT
For time:
10-20-30-40-50
Thrusters 20/15
15-15-15-15-15
Cal of choice
10-10-10-10-10
T2B/K2E
Ladies: 12cal.
cap 20'
CF-INTERMEDIATE
STRENGTH
OH-Squat
Work up to 60-70% of yor 1RM
Into:
4 x 8-12 @60-70% 90'' rest
WORKOUT
For time:
10-20-30-40
Thrusters 20/15
15-15-15-15
Cal of choice
10-10-10-10
T2B/K2E
Ladies: 12cal.
cap 20'
FREITAG 29/04/2022
Achtung! Keine 19:00 Uhr Klasse!
Ersatzweise 16:00-17:00 Uhr CrossFit!
CROSSFIT
STRENGTH
3 Super sets in 25'
6-8 BB-Hip Thrusts
10-12 BB-Roll Outs
10-12 weighted Bench Dips
10-12 Landmine Rows
rest 2' betw. your sets!
WORKOUT
15' to get as far as possible...
1-2-3-4-5-6-7-8-9-10
Devil Press 20/15
150m Run
SAMSTAG 30/04/2022
FUN DAY
STRENGTH
4 Super sets
6 Bench Press
8-10 Bent over Rows
2' rest
WORKOUT
3 RNDs, in teams of 2
00:00-02:00
40/30cal of choice
02:00-04:00
30 Power Snatches 40/30
04:00-06:00
30 Burpees
06:00-08:00
30 Power Clean & Jerks 40/30
08:00-10:00
Max. Pull Ups or Muscle Ups
2' rest
SONNTAG 01/05/2022
FREE GYM!
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