MONTAG 08.06.2020
CROSSFIT
STRENGTH
100 Strict Press @ light weight
every time you break, do 10 heavy incline bench DB-Curls
max. 1‘ Rest betw. Sets
WOD A: 3 RFT
50 Double Unders
15 DB-Thrusters 17,5/12,5
WOD B: 3 RFT
50 Double Unders
15 C2B Pull Ups
*3‘ rest betw. WODs
*Total time cap: 25‘
CF-INTERMEDIATE
STRENGTH
70 Strict Press
every time you break, do 10 incline bench DB-Curls
1‘ Rest betw. Sets
WOD A: 3 RFT
25 Double Unders or 75 SU´s
10 DB-Thrusters 12,5/7,5
WOD B: 3 RFT
25 Double Unders or 75 SU´s
10 Pull Ups
*3‘ rest betw. WODs
*Total time cap: 25‘
DIENSTAG 09.06.2020
CROSSFIT
STRENGTH
Front Squat
10-10-7-7-4-4-1-1
*work up to 80% of your 1RM!
WOD: 5 Rounds, each for time
21 KB-American Swings 24/16
15 T2B
9 Push Ups
3 Bar Muscle Ups
90‘‘ Rest betw. RNDs
MITTWOCH 10.06.2020
ENDURANCE
WOD A 15‘ AMRAP
300m Row
15 Wall Balls
WOD B: 15‘ AMRAP
300m Ski
15 KB-American Swings
WOD C: 15‘ AMRAP
300m Run
15 Push Ups
*5‘ Rest betw. WODs
CF-INTERMEDIATE
ENDURANCE
WOD A 12‘ AMRAP
300m Row
10 Wall Balls
WOD B: 12‘ AMRAP
300m Ski
10 KB-American Swings
WOD C 12‘ AMRAP
300m Run
10 Push Ups
*5‘ Rest betw. WODs
DONNERSTAG 11.06.2020
FREE GYM
FREITAG 21.06.2020
CROSSFIT
STRENGTH
15‘ E3MOM
1-3 Bear Complex
Into 10 strict Pull Ups
WOD: 20‘ AMRAP
3 Burpees over the Bar
6 T2B
9 Push Press 40/25
12 Box Jumps
SAMSTAG 13.06.2020
STRENGTH
Bench Press
10-10-7-7-4-4-1-1
*work up to 80% of your 1RM!
WOD: for time, in teams of 2
Work up to 70% of your 1RM-Deadlift..
then do: 100 DL´s (50/50 I go, you go!)
into: 1.5K Run
into: 20 RNDs of
20 Double Unders
10 Air Squats
5 Burpees
*I go you go!
SONNTAG 14.06.2020
FREE GYM