MONTAG 03.06.2019
CROSSFIT
STRENGTH
10min EMOM
even: 8 strict T2B
odd: 5 strict HSPUs (scaling is seated DB-Strict Press)
WOD – 3 RFT
15 C2B-Pull Ups
20 Burpees over the Bar
15 Deadlifts 80/60
CF-ENDURANCE
WOD - 45min AMRAP
50cal. Row/Ski
40 Wall Balls 10/6
30 Cleans 40/25
20 Box Jump overs
10 Burpee Pull Ups
DIENSTAG 04.06.2019
CROSSFIT
STRENGTH
Paused Front Squats
4-4 @50% of 1RM
3-3-3 @60% + of 1RM
WOD – 12min AMRAP
8 OH-Squats 40/25
20 Med Ball Cleans 10/6
16 Clean & Jerks 40/25
MITTWOCH 05.06.2019
STRENGTH
Deadlift
6-6-6-6-6
*8 supinated DB-Rows betw. Sets
WOD – 4 RFT
20cal Row/Ski
15 HSPU
10 Box Jumps
CF-SKILLS & GYMNASTICS
- Handstand Push Up
WOD – 10min AMRAP
5 HSPUs
10 Pull Ups
15 Air Squats
DONNERSTAG 06.06.2019
CROSSFIT
STRENGTH
DB-Floor Press
12-12-12-12-12
*8 strict T2B betw. Sets
WOD – 10min AMRAP
30 Double Unders
15 Power Snatches 40/25
PUMPING IRON
STRENGTH A
Strict Press
6-6-6-6-6
STRENGTH B
5 Supersets of
10 Bent over Rows
10 Bench Press
STRENGTH C
Biceps Curls
3 x AMRAP
FREITAG 07.06.2019
CROSSFIT
STRENGTH
10min E2MOM
3 heavy Thrusters
WOD – 5 x 2min RNDs of
10 Burpees
200m Ski/Row
Max Reps Burpees
Rest 3min. betw. RNDs – Score is Burpees after Ski/Row
CF-ENDURANCE
WOD – 4 x 10min EMOM
10min EMOM: 40sec. Row
10min EMOM: 40sec. Air Squats
10min EMOM: 40sec. Ring Rows
10min EMOM: 40sec. Ski
*3min Rest betw. EMOMs
SAMSTAG 08.06.2019
STRENGTH
10min E2MOM
even: 5 strict HSPUs (deficit if possible) or 3 Wall Climbs
odd: 5 weighted Pull Ups or 3 eccentric Pull Ups
STRENGTH B
14min E2MOM
3 heavy Back Squats
WOD – for Time
100 Double Unders
80 Push Press 40/25
60 Burpees over the Bar
40 Front Squats
20 Power Snatches 40/25
FINISHER
4 x 60sec. Wall Sit
*30sec. Rest betw. RNDs