MONTAG 27.05.2019
CROSSFIT
STRENGTH A
Reverse Lunges
6 x 4/4
STRENGTH B
Leg Raises
4 x AMRAP
WOD - 14min AMRAP
21 Double Unders
15 Sit Ups
9 Hang Power Cleans 50/35
CF-ENDURANCE
WOD - 40min AMRAP in teams of 2
50 Pull Ups
400m Row/Ski
21 Thrusters 30/20
800m Row/Ski
21 Thrusters 30/20
400m Row/Ski
50 Pull Ups
DIENSTAG 28.05.2019
CROSSFIT
STRENGTH
Weighted Pull Ups
5-5-5-5-5
*AMRAP Ring/Box Dips betw. Sets (BW)
WOD - 2 RFT
400m Row
15 Push Press 40/25
12 Toes to Bar
*Rest 5min & repeat with Ski
MITTWOCH 29.05.2019
CROSSFIT
STRENGTH
Front Squats
12min EMOM
3 heavy Front Squats
WOD - for time
100 DB-Squats 22,5/17,5
*every Time you break
-> 30 Double Unders
CF-SKILLS & GYMNASTICS
Double Unders
KB-Work
- Swings
- Cleans
- Snatches
DONNERSTAG 30.05.2019
FREE TRAINING
FREITAG 31.05.2019
CROSSFIT
STRENGTH
12min E2MOM
12 Deadlifts @ 70% of 1RM
WOD - "ANGIE" for time
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
CF-ENDURANCE
WOD A - for time 3 x 600m Row
1min active rest betw. RNDs
WOD B - 12min AMRAP
30 Double Unders
20 KB-American Swings
10 Burpees
WOD C - for time 3 x 500m Ski
1min active rest betw. RNDs
max. 5min rest betw. WODs
SAMSTAG 01.06.2019
TEAM WORKOUT
STRENGTH
15min E3MOM
3 heavy Push Press
WOD - "KELLY"
5 RFT
400m Run
30 Box Jumps
30 Wall Balls 9/6
SONNTAG 02.06.2019
FREE TRAINING
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