MONTAG 05.06.2023
CROSSFIT
STRENGTH
A: Back Rack Lunges
3 x 6/6
2' rest
B: Front Squat
3 x 6-8
2' rest
WORKOUT
4 x 2' AMRAP
12/9cal. Row/Ski
8 Deadlifts 80/60
Max. lateral Burpees over the Bar
*Score = total Burpees
DIENSTAG 06.06.2023
CROSSFIT
STRENGTH
Push Press
5-5 @70% of your 1RM
3-3-3 @80% of your 1RM
1 x max reps @90% of your 1RM
WORKOUT
A: 3' to get as far as possible...
5-10-15-20-usw...
K2E
10-20-30-40-usw...
Wall Balls 8/4
20-40-60-80-usw...
Double Unders
1' rest
6' to get as far as possible...
(Same workout. Start back at the beginning)
2' rest...
9' to get as far as possible...
(Same workout. Start back at the beginning)
CF-INTERMEDIATE
STRENGTH
Push Press
5-5-5 @70% of your 1RM
3-3-3 @80% of your 1RM
WORKOUT
A: 2' to get as far as possible...
5-10-15-20-usw...
K2E
10-20-30-40-usw...
Wall Balls 8/4
20-40-60-80-usw...
Single Unders
2' rest
4' to get as far as possible...
(Same workout. Start back at the beginning)
3' rest...
6' to get as far as possible...
(Same workout. Start back at the beginning)
MITTWOCH 07.06.2023
CROSSFIT
"Cardio Wednesday!"
Every 5min. x 8 RNDs...
400m Run
21 American KB Swings 24/16
12 Pull Ups
DONNERSTAG 08.06.2023
FREE GYM!
FREITAG 09.06.2023
CROSSFIT
STRENGTH
Power Clean
5-5 @70% of your 1RM
3-3-3 @80% of your 1RM
1 x max reps @90% of your 1RM
WORKOUT
For time...
21 Hang Power Cleans
21 Thrusters
21 Box Jumps
15 Hang Power Cleans
15 Thrusters
15 Box Jumps
9 Hang Power Cleans
9 Thrusters
9 Box Jumps
SAMSTAG 10.06.2023
TEAM-WORKOUT
STRENGTH
"Flex Saturday!"
20' EMOM...
min. 1: 8-10 Flat DB Bench Press
min. 2: 8-10 Single Arm DB Row (each arm)
min. 3: 10-12 Banded Tricep Push Downs
min. 4: 10-12 BB Bicep Curls
WORKOUT
40' to get as far as possible...
30 Rounds per partner:
1 Deadlift 120/80
3 HSPU's
5 Wall Balls 10/6
*I go - you go style!
SONNTAG 11.06.2023
FREE GYM!
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