MONTAG 16/05/2022
CROSSFIT
STRENGTH
A: Squat Clean
Warm Up, then:
3-3-3 @70-75% of your 1RM
B: Back Squat
Set 1: 5 reps @65%
Set 2: 5 reps @75%
Set 3 Max reps @ 85% (goal is more than 5)
WORKOUT
00:00-03:00
15/12 cal Row
50 Double Unders
Max reps: Burpees
03:00-06:00
15/12 cal Ski
50 Double Unders
Max reps: American Swings
06:00-09:00
15/12 cal Row
50 Double Unders
Max reps: Burpees
09:00-12:00
15/12 cal Ski
50 Double Unders
Max reps: American Swings
Score = Total Burpees + KB-Swings!
DIENSTAG 17/05/2022
CROSSFIT
STRENGTH
3 Super Sets
6-8 Bench Press
6-8 Bent over Rows
2' rest
(OUTDOOR) WORKOUT
Every 90'' x 10 RNDs
150m Run
Into max RNDs of:
3 Push Press 50/35
3 Burpees over the Bar
CF-INTERMEDIATE
STRENGTH
3 Super Sets
6-8 Bench Press
6-8 Bent over Rows
2' rest
(OUTDOOR) WORKOUT
Every 90'' x 7 RNDs
150m Run
Into max RNDs of:
3 Push Press
3 Burpees
MITTWOCH 18/05/2022
CROSSFIT
SKILL
Plate Pistols
STRENGTH
5 Super sets of
8 Push Press
8 Front Squats
8 Bent over Rows
WORKOUT
15' AMRAP
5/5 Plate Pistols
6 T2B
10 Plate OH-Lunges
6 Plate Cocoons
DONNERSTAG 19/05/2022
CROSSFIT
CARDIO
For time:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Cal. Row/Ski/Bike
Wall Balls 6/4
T2B/K2E
Goblet Squats 22,5/15
Sit Ups
Cap. 40'
FREITAG 20/05/2022
CROSSFIT
STRENGTH
A: Hang Squat Clean
3-3-3-3 @80%
B: Deficit Deadlift
(Standing on a 20kg plate)
5-5-5-5
WORKOUT
15' AMRAP
10/7cal. Row
20 Double Unders
10 Push Ups
10/7cal. Ski
20 Double Unders
10 Pull Ups
SAMSTAG 21/05/2022
OUTDOOR SPEZIAL
(09:00-11:00 Uhr!)
SONNTAG 22/05/2022
FREE GYM!
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