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WORKOUT KW19

MONTAG 08/05/2023


CROSSFIT


WORKOUT


A: 21' EMOM

min 1: 15/12cal. of choice

min 2: 40-60 Double Unders

min 3: 5-7 Devil Press


3' rest


B: 3 RFT

200m Ski

30 Russian Swings 24/16

200m Row

15 T2B



DIENSTAG 09/05/2023


CROSSFIT


STRENGTH


Paused OH-Squat

3-3-3-3-3-3-3

2-3'' on bottom

60-90'' rest betw. sets


WORKOUT


18' to get as far as possible...


12-11-10-9-8-7-6-5-4-3-2-1

Burpee-Deadlifts 22,5/15

*7 Pull Ups + 10 Air Squats after each set!


Example:


12 Burpee Deadlifts

7 Pull Ups + 10 Air Squats


Then:

11 Burpee Deadlifts

7 Pull Ups + 10 Air Squats


Then:

10 Burpee Deadlifts

7 Pull Ups + 10 Air Squats


And so on...



CF-INTERMEDIATE


STRENGTH


Paused OH-Squat

3-3-3-3-3-3-3

2-3'' on bottom

60-90'' rest betw. sets


WORKOUT


18' to get as far as possible...


10-9-8-7-6-5-4-3-2-1

Burpee-Deadlifts

*5 Pull Ups + 7 Air Squats after each set!



MITTWOCH 10/05/2023


CROSSFIT


SKILL


Handstand

(Walk/Hold)


WORKOUT


15' AMRAP


10 T2B

20 Wall Balls 10/6

30 Calorie Row/Ski

40 Overhead Squats 20/15

50 Double Unders



DONNERSTAG 11/05/2023


CROSSFIT


STRENGTH


15' E3MOM

5-7 Deadlifts @70-75%

*Superset with: 10m D-Ball Walking Lunges 60/40


WORKOUT


10 RFT...


15 Double Unders

9 Push Ups

3 C&J´s 60/40


TC: 18'



CF-INTERMEDIATE


STRENGTH


12' E3MOM

5-7 Deadlifts @70-75%

*Superset with: 10m D-Ball Walking Lunges 60/40


WORKOUT


10 RFT...


10 Double Unders

7 Push Ups

3 C&J´s


TC: 15'



FREITAG 12/05/2023


CROSSFIT


STRENGTH


15' E3MOM

3-5 Bear Complex


WORKOUT


21-15-9

Wall Balls 10/6

Pull Ups

*E2MOM: 10 DB-Deadlifts 25/17,5

*Start with DB-DL´s

*Use 2 x 25/17,5kg DB´s!



SAMSTAG 13/05/2023


POWER YOGA

09:00-10:00 Uhr


Anmeldung für Members bitte via Eversports!

Anmeldung von externen Teilnehmern bitte an: office@crossfit3430.com

oder telefonisch unter: 06769349409



TEAM-WORKOUT


PUMPING IRON


A: Back Squat

2' for max. reps

1' of rest

*do 3 sets!


B: DB-Bench Press

2' for max. reps

1' of rest

*do 3 sets!


C: DB-Curls

2' for max. reps

1' of rest

*do 3 sets!


D: Hanging (weighted) Knee Raises

2' for max. reps

1' of rest

*do 3 sets!


WORKOUT


In Teams of 2..


20' AMRAP

50 Hang Power Cleans 40/27,5

40 Push Ups

30 Front Squats 40/27,5

20 T2B

10 Thrusters 40/27,5



SONNTAG 14/05/2023


FREE GYM!

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