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WOD DIENSTAG 02.06.2020
CROSSFIT
STRENGTH
Bench Press
6 x 8 @70%
2‘ Rest
WOD A: 5‘ AMRAP
20 Du´s
5 Burpees
WOD B: 5‘ AMRAP
20 DU’s
5 Single Arm Devil Press 20/15
*change your Arm every RND!
WOD C: 5‘ AMRAP
20 DU´s
5 DB-Goblet Squats 20/15
1‘ Rest betw. AMRAPS
WOD MITTWOCH 03.06.2020
STRENGTH
Back Squat
5 x 8 @70%
WOD A: 7 RFT [cap 10‘]
12/10cal. Ski Erg
10 KB-American Swings 24/16
WOD B: 7 RNDs of [cap 10‘]
12/10cal. Row
10 DB-Push Press 20/15
Rest 3‘ betw. WODs
CF-INTERMEDIATE
STRENGTH
Back Squat
5 x 8 @70%
WOD A: 5 RFT [cap 10‘]
9/6cal. Ski Erg
10 KB-American Swings 24/16
WOD B: 5 RNDs of [cap 10‘]
9/6cal. Row
10 DB-Push Press 20/15
Rest 3‘ betw. WODs
WOD DONNERSTAG 04.06.2020
STRENGTH
4 Supersets of
8-12 Seated DB-Strict Press
into 12/12 DB-Rows
2‘ Rest
WOD A: for Time [cap 12‘]
100m Row
10 DB-Box Step Ups
200m Row
10 DB-Box Step Ups
300m Row
10 DB-Box Step Ups
400m Row
10 DB- Box Step Ups
500m Row
10 DB-Box Step Ups
*use two 20/15kg DBs!
3‘ Rest
WOD B: for Time [cap 12‘]
100m Ski
10 Pull Ups
200m Ski
10 Pull Ups
300m Ski
10 Pull Ups
400m Ski
10 Pull Ups
500m Ski
10 Pull Ups
*strict Pull Ups
CF-INTERMEDIATE
STRENGTH
4 Supersets
8-12 Seated DB-Strict Press
into 12/12 DB-Rows
2‘ Rest
WOD A: for Time [cap 12‘]
100m Row
10 DB-Box Step Ups
200m Row
10 DB-Box Step Ups
300m Row
10 DB-Box Step Ups
400m Row
10 DB- Box Step Ups
*use 2 x 15/10kg DBs!
3‘ Rest
WOD B: for Time [cap 12‘]
100m Ski
10 Pull Ups
200m Ski
10 Pull Ups
300m Ski
10 Pull Ups
400m Ski
10 Pull Ups
WOD FREITAG 05.06.2020
STRENGTH
Deadlift
5 x 8 @75%
WOD 5 RFT
12 OH-Squats 40/25
9 T2B
6 Power Snatches 40/25
300m Run
WOD SAMSTAG 06.06.2020
STRENGTH A
Towel Pull Ups
3 x 8-12
3‘ Rest
STRENGTH B
30° Cuban Press
3 x 15 @ very light weight
90‘‘ Rest
WOD: for Time
Buy in: 21-15-9
Wall Ball 10/6
DB-Deadlifts 30/20
1K Row
1K Ski
1K Run
Buy out: 21-15-9
Box Jumps
Clean & Jerks 40/25
SONNTAG 07.06.2020
FREE GYM