MONTAG 12/06/2023
CROSSFIT
STRENGTH
Back Rack Lunges
3 x 7/7
WORKOUT
For time...
50 Power Cleans 50/35
immediately into...
50 Back Squats 50/35
*EMOM: 4 Burpees
*Start with Burpees!
TC: 20'
DIENSTAG 13/06/2023
CROSSFIT
STRENGTH
Push Press
6-6 @70% of your 1RM
4-4-4 @80% of your 1RM
1 x max reps @90% of your 1RM
WORKOUT
3' AMRAP
15cal. Row
15 Pull Ups
Max DB Push Press 22,5/15 in rem. time...
Rest 1min.
3' AMRAP
15cal. Ski
15 Pull Ups
Max SDHP´s 42,5/30
Rest 1min.
3' AMRAP
15cal. Row
15 Pull Ups
Max DB Push Press 22,5/15 in rem. time...
Rest 1min.
3' AMRAP
15cal. Ski
15 Pull Ups
Max SDHP´s 42,5/30
MITTWOCH 14/06/2023
CROSSFIT
STRENGTH
Power Clean
6-6 @70% of your 1RM
4-4-4 @80% of your 1RM
1 x max reps @90% of your 1RM
WORKOUT
15' to get as far as possible...
10-9-8-7-6-5-4-3-2-1
Barbell Thrusters 30/20
Sumo Deadlift High Pulls 30/20
Immediately into...
8-7-6-5-4-3-2-1
Thrusters 40/27,5
Sumo Deadlift High Pulls 40/27,5
Immediately into...
6-5-4-3-2-1
Thrusters 50/35
Sumo Deadlift High Pulls 50/35
Immediately into...
4-3-2-1
Thrusters 60/40
Sumo Deadlift High Pulls 135/95lbs.
DONNERSTAG 15/06/2023
CROSSFIT
WORKOUT
For time...
400m run
120 Double Unders
400m run
100 Air Squats
400m run
80 Sit Ups
400m run
60 Alt. DB Snatches 22,5/15
400m run
40 T2B
400m run
20 HSPU´s
400m run
CF-INTERMEDIATE
WORKOUT
300m run
100 Double Unders
300m run
80 Air Squats
300m run
60 Sit Ups
300m run
40 Alt. DB Snatches 22,5/15
300m run
20 T2B
300m run
10 HSPU´s
300m run
FREITAG 16/06/2023
CROSSFIT
STRENGTH
Front Squat
5-5 @70% of your 1RM
3-3-3 @80% of your 1RM
1 x max reps @90% of your 1RM
WORKOUT
For time...
10 Wall Balls 10/6
50 Push Ups
20 Wall Balls
40 Push-Ups
30 Wall Balls
30 Push-Ups
40 Wall Balls
20 Push-Ups
50 Wall Balls
10 Push-Ups
TC: 15'
SAMSTAG 17/06/2023
TEAM-WORKOUT
STRENGTH
A: Bent over Row
3 x 8-12
B: Deadlift
4 x 6-8
WORKOUT
In Teams of 2...
A: 20 RFT..
5 Pull Ups
10 Push Ups
15 Air Squats
2' rest...
B: For time...
100-80-60-40-20
Double Unders
Sit Ups
2' rest...
C: For time...
2000m Row/Ski
100 Thrusters 20/15
60 Pull Ups
TC: 45'
*50/50 - I go, you go!
SONNTAG 18/06/2023
FREE GYM!