WORKOUT KW22

MONTAG 30/05/2022


CROSSFIT


Prepare for the unknown!



DIENSTAG 31/05/2022


A: SKILL & WARM UP

10' Work on your SDHP


B: STRENGTH

12' E3MOM

5 Push Press (climbing in weight!)

15 heavy American Swings

Max Sit Ups in rem. time


WORKOUT


12' EMOM

min 1: max cal. Row/Ski or Bike (switch every RND!)

min 2: Max Sumo Deadlift High Pulls 35/25

min 3: rest



CF-INTERMEDIATE


A: SKILL & WARM UP

10' Work on your SDHP


B: STRENGTH

12' E3MOM

5 Push Press (climbing in weight!)

10 American Swings

15-Sit Ups


WORKOUT


12' EMOM

min 1: 30‘‘ of max. cal. Row/Ski or Bike (switch every RND!)

min 2: 30‘‘ of max. Sumo Deadlift High Pulls

min 3: rest



MITTWOCH 01/06/2022


CROSSFIT


STRENGTGH


4 Super Sets

5 Deadlifts

5 Seated Box Jumps as high as possible!


WORKOUT


5 RFT

6 Hang Power Cleans 50/35

12 Wall Balls 10/6

18 T2B



DONNERSTAG 02/06/2022


CROSSFIT


STRENGTH


Front Squat

5-5-5-5


WORKOUT


For time:


100 Wall Balls 6/4

90 Sit Ups

800m Run

70 Push Press 35/25

60cal. of choice

50 Push Ups

400m Run

30 Pull Ups

20 Box Jumps 24/20''

10 Wall Walks


Scaled: 50/50, in teams of 2!


Cap: 30'



CF-INTERMEDIATE


STRENGTH


Front Squat

5-5-5-5


WORKOUT


For time, in teams of 2..


100 Wall Balls

90 Sit Ups

800m Run

70 Push Press

60cal. of choice

50 Push Ups

400m Run

30 Pull Ups

20 Box Jumps

10 Wall Walks


Cap: 30‘



FREITAG 03/06/2022


CROSSFIT


SKILL/STRENGTH

20' to work on your Push Up!


WORKOUT


15' to finish..

50/40cal. Row

50 Box Step Ups 24/20''

50 Wall Balls 10/6

50/40cal Ski

50 Sit Ups


3' rest


10' to finish...

30/24cal. Row

30 Box Step Ups 24/20''

30 Wall Balls 10/6

30/24cal. Ski

30 Sit Ups


2' rest


5' to finish...

15/12cal. Row

15 Box Step Ups 24/20''

15 Wall Balls 10/6

15/12cal. Ski

15 Sit Ups



SAMSTAG 04/06/2022


HANDSTAND WORKSHOP!

09:00-11:00 Uhr!

Infos und Anmeldung für externe Teilnehmer: https://www.crossfit3430.com/handstand-workshop

Anmeldung für Mitglieder bitte im Eversports!



SONNTAG 05/06/2022


FREE GYM!