MONTAG 15/05/2023
CROSSFIT
STRENGTH
Back Squat
5-5-5-5-5-5
WORKOUT
20' to get as far as possible...
300m Run
8 RNDs
5 Wall Balls 10/6
3 Burpees
1 Power Clean 80/55
300m Run
8 RNDs
5 Wall Balls 10/6
3 Burpees
1 Power Clean 80/55
300m Run
DIENSTAG 16/05/2023
CROSSFIT
STRENGTH
Bench Press
5-5-5-5-5-5
WORKOUT
3' to get as far as possible....
10 Double DB Snatches 17,5/12,5
20 Push Ups
30 cal of choice
40 Double Unders
50 Sit Ups
60 Pull Ups
1' rest...
5' to get as far as possible....
(Same Workout)
2' rest...
7' to get as far as possible....
(Same Workout)
*Score is all reps combined from all 3 AMRAPs!
CF-INTERMEDIATE
STRENGTH
Bench Press
5-5-5-5-5-5
WORKOUT
3' to get as far as possible....
7 Double DB Snatches
14 Push Ups
21 cal of choice
28 Double Unders
35 Sit Ups
42 Pull Ups
1' rest...
5' to get as far as possible....
(Same Workout)
2' rest...
7' to get as far as possible....
(Same Workout)
*Score is all reps combined from all 3 AMRAPs! MITTWOCH 17/05/2023
CROSSFIT
STRENGTH
DEADLIFT
5-5-5-5-5-5
WORKOUT
5 RFT...
5 Front Squats*
10 T2B
15/12 cal. of choice
*Round 1: 40/27,5
Round 2: 50/35
Round 3: 60/42,5
Round 4: 70/50
Round 5: 80/55 DONNERSTAG 16/05/2023
FREE GYM!
FREITAG 17/05/2023
CARDIO HARDIO
WORKOUT
0-8min...
3 Rounds
200m Row
250m Run
8-16min...
3 Rounds
15 Hang Power Snatches 40/27,5
30 Air Squats
16-24min...
3 Rounds
200m Ski
250m Run
24-32min...
3 Rounds
10 Hang Power Cleans 50/35
20 Box Jumps 24/20"
32-37min:
Max Russian KB Swings 24/16
SAMSTAG 18/05/2023
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
STRENGTH
A: Strict Press
5-5-5-5-5-5
B: Pull Up
5-5-5-5-5-5
*E2MOM
WORKOUT
For time, in teams of 2...
(5) Burpees
(6) DB Goblet Squats 30/20
(7) Pull Ups
(8) cal. of choice
(9) DB Deadlifts 30/20
(10) Air Squats
(11) Push Ups
(12) DB Lunges 30/20
(13) cal. of choice
(14) Box Jumps 24/20"
TC: 40'
Goes like this....
5 Burpees (each)
then:
6 DB Goblet Squats (each)
5 Burpees (each)
then:
7 Pull Ups (each)
6 DB Goblet Squats (each)
5 Burpees (each)
then:
8 cal. of choice (each)
7 Pull Ups (each)
6 DB Goblet Squats (each)
5 Burpees (each)
And so on.... Your last round is 14 Box Jumps (each) and then all the way back down to 5 Burpees (each)
SONNTAG 19/05/2023
FREE GYM!