MONTAG 20/06/2022
CROSSFIT
STRENGTH
A: 10‘ EMOM
Odd: 5 Thrusters (climbing in weight)
Even: 12/9cal. Ski or 10-15 T2B
Nor rest betw. EMOMs!
B: 10‘ EMOM
Odd: 5 Back Squats (climbing in weight)
Even: 12/9cal. Row or 10-15 T2B
WORKOUT
For time..
10 DB-Snatches right
10 DB-Snatches left
10 Goblet Squats
9 DB-Snatches right
9 DB-Snatches left
9 Goblet Squats
..8-8-8..7-7-7.. all the way to 1-1-1
*use a 22,5/15kg DB!
DIENSTAG 21/06/2022
CROSSFIT
WORKOUT
Min 0-8: Run 1.6K
Min 8-16: Find your 3RM Deadlift
Min 16-24: 100/70cal Row, Ski or Bike
Min 24-32: Find your 3RM Bench Press
Note all of your scores!
CF-INTERMEDIATE
WORKOUT
Min 0-10: Run 1.6K
Min 10-20: Find your 3RM Deadlift
Min 20-30: 100/70cal Row, Ski or Bike
Min 30-40: Find your 3RM Bench Press
Note all of your scores!
MITTWOCH 22/06/2022
CROSSFIT
STRENGTH
20‘ EMOM
Min 1: 5 Push Jerks (climbing in weight)
Min 2: *Pick one
*30‘‘ of Kipping Pull Ups
*5 Muscle ups
*2 Rope Climbs
*3-5 Weighted Pull Ups
WORKOUT
15‘ AMRAP
5-10-15-20-25
Burpees
10-20-30-40-50
KB-Russian Swings 24/16
20-40-60-80-100
Double Unders
DONNERSTAG 23/06/2022
CROSSFIT
STRENGTH
20‘ E2MOM
10/7cal Row, Ski or Bike
3 Power Cleans (climbing in weight)
*your goal ist o hit a 3RM here today!
WORKOUT
For time..
100 Front Squats
*EMOM 7 T2B
CF-INTERMEDIATE
STRENGTH
16‘ E2MOM
10/7cal Row, Ski or Bike
6 Power Cleans
WORKOUT
For time..
70 Front Squats
*EMOM 5 T2B/K2E
FREITAG 24/06/2022
CROSSFIT
CARDIO
35‘ EMOM
Min 1: 15/12cal. Row
Min 2: 15-20 Box Jumps
Min 3: 15 Wall Balls
Min 4: 15 Push Ups
Min 5: 15 DB-Deadlifts 22,5/15
Min 6: 20 Sit Ups
Min 7: Rest
SAMSTAG 25/06/2022
FUN DAY
WORKOUT
In teams of 2…
STRENGTH
Clean & Jerk
Find your 1RM
WORKOUT
A: 15‘ to get as far as possible..
20cal of choice
20 Pull Ups
40cal of choice
40 Pull Ups
60cal of choice
60 Pull Ups
…
B: 10‘ to get as far as possible…
20 Deadlifts
20 Burpees
40 Deadlifts
40 Burpees
60 Deadlifts
60 Burpees
…
*use a 60/40kg BB!
C: 5' to get as far as possible..
20 Wall Balls 10/6
20 Double Unders
40 Wall Balls 10/6
40 Double Unders 60 Wall Balls 10/6
60 Double Unders
…
SONNTAG 26/06/2022
FREE GYM!
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