top of page

WORKOUT KW22

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!









コメント


bottom of page