MONTAG 15.06.2020
CROSSFIT
STRENGTH: 10‘ E2MOM
8 weighted Chin Ups
4 strict HSPUs
WOD: for time
70 Deadlifts @70-75% of 1RM
*EMOM 7 Box Jumps (start with Box Jumps)
FINISHER: 3 RNDs for quality
20 Crunches + DB
15 Bent over Rows 40/25
10 feet elevated Dips
CF-INTERMEDIATE
WARM UP & SKILL
Double Under
STRENGTH: 10‘ E2MOM
4 Chin Ups
8 DB-Strict Press
WOD: for time
60 Deadlifts @60% of 1RM
*EMOM 6 Box Jumps (start with Box Jumps)
FINISHER: 3 RNDs for quality
15 Crunches
10 Bent over Rows 40/25
5 feet elevated Dips
DIENSTAG 16.06.2020
CROSSFIT
STRENGTH: Split Squats
8 x 5/5
90‘‘ Rest
WOD A: for time
80/60cal Row
*EMOM 7 Wall Balls
WOD B: for time
80/60cal Ski
*EMOM 7 DB-Snatches 22,5/17,5
*total time cap 20‘
MITTWOCH 17.06.2020
CROSSFIT
STRENGTH : 15‘ E3MOM
5 heavy Thrusters
1 Pegboard or 2 Rope Climbs
WOD: 4 RFT
450m Run
20 Sit Ups
7 Bar Muscle Ups
CF-INTERMEDIATE
SKILL
Rope Climb
STRENGTH: 12‘ E3MOM
5 Thrusters
2 Rope Climbs
WOD: 4 RFT
300m Run
15 Sit Ups
7 Inverted Rows
DONNERSTAG 18.06.2020
CROSSFIT
STRENGTH: Strict Press
8 x 5
WOD: 14‘ AMRAP
10 Pull Ups
20 Box Jumps
*E2MOM 30 Double Unders
CF-INTERMEDIATE
WARM UP & SKILL
Clean & Jerk
STRENGTH: Strict Press
5 x 8
WOD: 14‘ AMRAP
10 Ring/TRX Rows
15 Box Jumps
*E2MOM 15 Double Unders/30 Single Unders
FREITAG 19.06.2020
CROSSFIT
STRENGTH: 15‘ E3MOM
10 Bench Press
5-10 strict T2B
WOD: 10 RFT
7 Push Ups
7 Power Cleans 50/35
7 Air Squats
SAMSTAG 20.06.2020
FUNDAY
STRENGTH A
Bent over Row
5 x 7
STRENGTH B
5 x 25m Sled Push
WOD: 3 RNDs of
min 1) 15 GHD-Sit Ups
min 2) 15 Box Jumps
min 3) 10cal Bike
min 4) 15 Push Ups
min 5) 15 KB-American Swings
min 6) 10cal. Ski
min 7) 15 Inverted Rows
min 8) 15 Slam Balls over the Bar 20/40
min 9) 10cal Row
min 10) 30‘‘ Battling Rope
3‘ Rest betw. RNDs
SONNTAG 21.06.2020
FREE GYM