MONTAG 09/05/2022
CROSSFIT
STRENGTH
OH-Squat
3 x 5-6 @70%
2 x 4-5@70%
1 x 3-4 @70%
WORKOUT
15' to get as far as possible..
1 Deadlift 100/70
1 RND of "Cindy"
2 Deadlifts 100/70
1 RND of "Cindy"
3 Deadlifts 100/70
1 RND of "Cindy"
... Workout ends at 10 Deadlifts and 1 last round of "Cindy"
DIENSTAG 10/05/2022
CROSSFIT
STRENGTH
Strict Press
3 x 5-6 @70%
2 x 4-5@70%
1 x 3-4 @70%
WORKOUT
3' AMRAP
10/7cal (Alt. betw. Row/Ski & Bike!)
10 American Swings 24/16
5/5 KB-Push Press 24/16
1' Rest
5' AMRAP
15/12cal (Alt. betw. Row/Ski & Bike!)
15 American Swings 24/16
7/7 KB-Push Press 24/16
2' Rest
7' AMRAP
20/15cal (Alt. betw. Row/Ski & Bike!)
20 American Swings 24/16
10/10 KB-Push Press 24/16
CF-INTERMEDIATE
STRENGTH
Strict Press
3 x 5-6 @70%
2 x 4-5@70%
1 x 3-4 @70%
WORKOUT
3' AMRAP
7/5cal (Alt. betw. Row/Ski & Bike!)
7 American Swings 24/16
3/3 KB-Push Press 24/16
1' Rest
4' AMRAP
12/9cal (Alt. betw. Row/Ski & Bike!)
10 American Swings 24/16
4/4 KB-Push Press 24/16
2' Rest
5' AMRAP
15/10cal (Alt. betw. Row/Ski & Bike!)
15 American Swings 24/16
5/5 KB-Push Press 24/16
MITTWOCH 11/05/2022
CROSSFIT
SKILL: Rope Climb
10' work on your technique
STRENGTH: 10' E2MOM
1-3 Rope Climbs
WORKOUT
A: (00:00-07:00)
Row 60/45cal
EMOM: 7 Wall Balls
B: (07:00-14:00)
Ski 60/45cal
EMOM: 7 Thrusters 20/15
C: (14:00-21:00)
60 BB-OH-Lunges 20/15
EMOM: 20 Double Unders
DONNERSTAG 12/05/2022
STRENGTH
4 Super Sets
8-12 Seated BB-Strict Press (use a bench)
AMRAP: Push Press with same weight!
Rest 3' betw. your sets
WORKOUT
20RFT
3 Burpee Deadlifts 20/15
4 DB-Lunges 20/15
5 Pull Ups
Cap 18'
CF-INTERMEDIATE
STRENGTH
3 Super Sets
8-12 Seated BB-Strict Press (use a bench)
AMRAP: Push Press with same weight!
Rest 3' betw. your sets
WORKOUT
15RFT
3 Burpee Deadlifts
4 DB-Lunges
5 Pull Ups
Cap 18'
FREITAG 13/05/2022
STRENGTH
Back Squat
3 x 5-6@70%
2 x 4-5@70%
1 x 3-4@70%
WORKOUT
2 RNDs of
3' AMRAP
8 BB-Shoulder to OH 40/30
8 cal. Row
1' Rest
3' AMRAP
8 Alt. DB-Snatches 22,5/15
8 Box Jumps
1' Rest
SAMSTAG 14/05/2022
STRENGTH
2 x 12' E4MOM
min. 0-4: 2 x 10 DB-Bench Press
min. 4-8: 4 x 10m Farmers Carry (work heavy!)
min. 8-12: 4 x 10m Sled Push (work heavy!)
3‘ Rest
WORKOUT
In teams of 2: 1.000 reps for time
Cal. Row
Wall Balls
T2B
Hand release Push Ups
Rules of this WOD:
1. You can break it up into any rep scheme you like.
2. You must use all of the movements. It does not have to be evenly spread, but they all must be eventually used. For example.. You could do 100 reps on 3 movements and 700 reps on 1 of them. Probably not the fastest way though ;)
3. Only 1 athlete works at a time!
SONNTAG 15/05/2022
FREE GYM!
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