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!
Comments