DIENSTAG 07.01.2020
CROSSFIT
STRENGTH/SKILL
Squat Clean
3-3-3-3-3
WOD A - 12' AMRAP
4 alt. DB-Snatches 25/20
6 Kipping Pull Ups
24 Double Unders
WOD B - 100 KB-Russian Swings 24/16
*everytime you break - 50 Air Squats
MITTWOCH 08.01.2020
CF-BASICS
MODUL IV - Pull
CROSSFIT
STRENGTH A
Seated DB-Strict Press
5-5-5-5-5
STRENGTH B
BB-Shrugs
3 x AMRAP
WOD - for Time
21-15-9
Push Ups
KB-Thrusters 20/12
CF-SKILLS & GYMNASTICS
SKILL A
Push Press
Push Jerk
SKILL B
Core Strength
- Breathing Technique
DONNERSTAG 09.01.2020
CF-BASICS
MODUL I - Basics
CROSSFIT
STRENGTH
12' EMOM
even: 6 Push Jerks
odd: 6 strict C2B Pull Ups
*work heavy!
WOD - 6RFT
10 Burpee Box Jumps
10/8 cal. Row/Ski
CF-INTERMEDIATE
ENDURANCE A
Row 2000m
*basic work - max 120 bpm!
ENDURANCE B
Ski 2000m
*basic work - max 120 bpm!
2 x CORE TABATA
MOBILITY
- T-Spine
- Lower Back
FREITAG 10.01.2020
CF-BASICS
MODUL III - Squat
CROSSFIT
STRENGTH
Back Squat
5-5-5-5-5
WOD - for Time
50 Wall Balls
40 Deadlifts 60/40
30 Push Ups
20 T2B
10 Burpee Box Jumps
CF-ENDURANCE
WOD - for Time
Row or Ski a 10K
SAMSTAG 11.01.2010
TEAM WORKOUT
STRENGTH
4 Supersets of
10 Bent over Rows
25 Russian KB-Swings 24/16
WOD - sync. in Teams of 4
21-15-9
Thrusters 40/30
Burpees over the Bar
into: 150 sync. Air Squats
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