MONTAG 22.06.2020
CROSSFIT
STRENGTH
DB-OH Lunges
6 x 8/8
WOD
for time [cap 20']
7 Handstand Push-ups
14 Deadlits 100/70
21 Box Jumps
42 Pull ups
84 Wall-balls 9/6
168 Double Unders
CF-INTERMEDIATE
STRENGTH
DB-OH Lunges
6 x 8/8
WOD
3 RFT
1 Wall walk
2 Deadlifts (wor heavy!!)
6 Box-jumps/12 Step Ups
8 Pull-ups
16 Wall balls
32 Mixed Unders
DIENSTAG 23.06.2020
CROSSFIT
STRENGTH
Overhead-Squat
6x3
WOD
20' EMOM
Even: 10 Wall-balls 10/6
Odd: 25 Double-unders
MITTWOCH 24.06.2020
CROSSFIT
STRENGTH
4 Supersets of
8 Incline DB Bench press
8 DB Bent over row
WOD
16' AMRAP
3-6-9-12-15-etc….
T2B
Hand realease Push Ups
DB Squat cleans 17.5/12.5
CF-INTERMEDIATE
STRENGTH
4 Supersets of
8 Incline DB Bench press
8 DB Bent over row
WOD
12' AMRAP
2-4-6-8-10-etc...
T2B/K2E
Hand release Push Ups
DB-Power Cleans
DONNERSTAG 25.06.2020
CROSSFIT
STRENGTH
12' EMOM
Even: 5-7 Strict Pull Ups
Odd: 3+ Strict Handstand-push Ups
WOD
6 RFT
15 russian KB-Swings 24/16
12 Burpee Box Jumps
9 V-ups
CF-INTERMEDIATE
STRENGTH
12' EMOM
Even: 5-7 Inverted Row
Odd: 6 Seated (Langsitz) DB-Strict Press
WOD
4 RFT
12 russian KB-Swings
9 Burpee Box Jumps
6 V-ups
FREITAG 26.06.2020
CROSSFIT
STRENGTH
20' Power Snatch Complex
1 Power Snatch + 2 Overheadsquats
*Work up to a heavy Set
WOD
For Time
30 Front Squats 42.5/30
30 Power Cleans 42.5/30
30 S2OH 42.5/30
SAMSTAG 27.06.2020
10:00-12:00 Uhr OUTDOOR SPEZIAL
13:00 Uhr - Open End GRILLEREI
Achtung!
Der FUN DAY und das FREE GYM findet am Samstag nicht statt.
SONNTAG 28.06.2020
FREE GYM