MONTAG 24/04/2023
CROSSFIT
STRENGTH
A: Pull Up
5-5-5-5
*Superset with: 3-5 Kipping Pull Ups
B: DB-Bench Press
3 x 8-12
Superset with max. DB-Shrugs
WORKOUT
20 RFT
1 HPC 50/30
3 Push Press 50/30
5 T2B
*E4MOM: 50 Double Unders
DIENSTAG 25/04/2023
CROSSFIT
STRENGTH
A: Squat Clean
5-5-3-3-1-1
B: 10' E2MOM
3-5 Front Squats
*weight = max weight of part A!
WORKOUT
For time: 21-15-9-3
Deadlifts*
HSPU´s
*21 Deadlifts @ 50/35kg
15 Deadlifts @ 60/42,5kg
9 Deadlifts @ 70/50kg
3 Deadlifts @ 80/55kg
CF-INTERMEDIATE
A: Squat Clean
8-8-5-5-2-2
B: 10' E2MOM
3-5 Front Squats
*weight = max weight of part A!
WORKOUT
For time: 21-15-9-3
Deadlifts*
DB-Push Press
*21 Deadlifts @ 30/20kg
15 Deadlifts @ 40/27,5kg
9 Deadlifts @ 50/35kg
3 Deadlifts @ 60/42,5kg
MITTWOCH 26/04/2023
CROSSFIT
"BARBARA"
5 RFT...
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
3' Rest
DONNERSTAG 27/04/2023
CROSSFIT
STRENGTH
A: 8' E2MOM
8-10 Bent over Rows
B: 8' E2MOM
10-12 GHD Sit Ups
WORKOUT
18' EMOM
min 1: 2 x 10m Sled Push
min 2: 15 Russian Swings 24/16
min 3: 15 Sit Ups
min 4: 15 Wall Balls 10/6
min 5: max. Double Unders
min 6: Rest
CF-INTERMEDIATE
STRENGTH
A: 8' E2MOM
8-10 Bent over Rows
B: 8' E2MOM
8-10 GHD Sit Ups
WORKOUT
18' EMOM
min 1: 1-2 x 10m Sled Push
min 2: 10 Russian Swings 24/16
min 3: 10 Sit Ups
min 4: 10 Wall Balls 10/6
min 5: max. Double Unders
min 6: Rest
FREITAG 28/04/2023
CROSSFIT
STRENGTH
A: 10' E2MOM
6-8 Back Squats
B: 10' E2MOM
1 Push Complex
4 Strict Press
3 Push Press
2 Push Jerks
WORKOUT
12' AMRAP
1/1 DB-Snatches
1 Wall Ball 10/6
*Add 1/1 DB-Snatch and 1 Wall Ball every RND!
SAMSTAG 29/04/2023
TEAM-WORKOUT
STRENGTH
15' E3MOM
*Work up to your 3RM Bench Press!
B: 12' E2MOM
3-5 Hang Power Snatches
WORKOUT
For time, in teams of 2...
Buy in: 100 KB-Russian Swings 24/16
Into:
10 Deadlifts*
2 RNDs of "CINDY"
8 Deadlifts
4 RNDs of "CINDY"
6 Deadlifts
6 RNDs of "CINDY"
4 Deadlifts
8 RNDs of "CINDY"
2 Deadlifts
10 RNDs of "CINDY"
Cash out: 300m Walking Lunges
*10 Deadlifts @ 80/55kg
8 Deadlifts @ 90/62,5
6 Deadlifts @ 100/70
4 Deadlifts @ 110/75
2 Deadlifts @ 120/82,5
*If you can´t lift the weight, do a penalty of 10 Burpees/Deadlift!
SONNTAG 30/04/2023
FREE GYM!