MONTAG 29.05.2023
FREE GYM!
DIENSTAG 30.05.2023
CROSSFIT
STRENGTH
OH-Squat
8-8-6-6-4-4
WORKOUT
EMOM...
A: 2 Squat Cleans 60/40
Max. Wall Balls 10/6
Part A ends @ 50 Wall Balls
into...
B: 2 Front Squats 60/40 Max. Box Jumps Part B ends @ 50 Box Jumps 24/20''
into...
C: 2 Push Press 60/40 Max. T2B
Part C ends @ 50 T2B
TC: 21'
CF-INTERMEDIATE
STRENGTH
OH-Squat
8-8-6-6-4-4
WORKOUT
EMOM...
A: 2 Squat Cleans 45/30
Max. Wall Balls 6/4
Part A ends @ 35 Wall Balls
into...
B: 2 Front Squats 45/30 Max. Box Jumps Part B ends @ 35 Box Jumps 24/20''
into...
C: 2 Push Press 45/30 Max. T2B
Part C ends @ 35 T2B
TC: 18'
MITTWOCH 31.05.2023
CROSSFIT
STRENGTH
12' EMOM
even: 5-7 Chin Ups
odd: 3-5 heavy Push Press
WORKOUT
For time...
10 Dips
10-8-6-4-2
Hang Power Cleans*
Into...
10 T2B
10-8-6-4-2
Push Press*
*Weights:
10 HPC´s/Push Press 40/27,5
8 HPC´s/Push Press 50/35
6 HPC´s/Push Press 60/40
4 HPC´s/Push Press 70/47,5
2 HPC´s/Push Press 80/55
TC: 20'
DONNERSTAG 01.06.2023
CROSSFIT
STRENGTH
Deadlift
8-8-6-6-4-4
WORKOUT
In teams of 2, 20RFT...
6 Front Rack Lunges 50/35
8 Push Ups
10 T2B
*50/50 - I go, you go!
CF-INTERMEDIATE
STRENGTH
Deadlift
8-8-6-6-4-4
WORKOUT
In teams of 2, 14 RFT...
6 Front Rack Lunges 35/25
8 Push Ups
10 T2B
*50/50 - I go, you go!
FREITAG 02.06.2023
CROSSFIT
STRENGTH
A: Back Squat
8-8-6-6-4-4
B: Split Squats
3 x 10
*rest 30" betw. left and right leg!
WORKOUT
6 RFT...
12cal. Row/Ski
9 Wall Balls 10/6
6 Double DB Hang Cleans 22,5/15
SAMSTAG 03.06.2023
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: Inclined Bench Press
4 x 8-10
B: Chin Ups
6 x 3-5 (weighted if possible)
WORKOUT
For time, in teams of 2...
Buy in: 1,5K Run
10 RNDs of
30 Air Squats
20 Push Ups
10 Pull Ups
Cash out: 1,5K Run
*50/50 - I go, you go!
SONNTAG 04.06.2023
FREE GYM!