MONTAG 27/06/2022
CROSSFIT
STRENGTH
A: 12' E3MOM
3 heavy Back Squats
300m Run
B: 12' E3MOM
5 heavy Front Squats
300m Row
WORKOUT
10' to get as far as possible..
1 Devil Press
1 Lunge on each Leg
2 Devil Press
2 Lunges on each Leg
3-3-4-4-5-5…
*use 2 20/15kg DB’s for the Devil Presses
*no DBs for the Lunges
DIENSTAG 28/06/2022
SKILL: Power Clean
WORKOUT
Complete 1 RND every minute until you fail..
6 Wall Balls 8/4
4 HSPUs
2 Hang Power Cleans 60/40
Cap: 25'
CF-INTERMEDIATE
SKILL: Power Clean
WORKOUT
10 RFT
6 Wall Balls
4 HSPUs
2 Hang Power Cleans
MITTWOCH 29/06/2022
CROSSFIT
STRENGTH
A: DEADLIFT
4 x 8-10
B: STRICT PRESS
3 x 8-10
WORKOUT
3 RFT..
20 Burpees
400m Row or 300m Run
20 Box Step ups
60' Rest
DONNERSTAG 30/06/2022
STRENGTH
3 RNDs of
min 0-2: 10 SDHP‘s @50-60% of 1RM
min 2-4: 30/20cal Row/Ski or Bike (alternate!!)
min 4-6: 10 Bench Press @50-60% of 1RM
min 6-8: 100 Double Unders
*no rest betw. RNDs or sets!
WORKOUT
12' AMRAP
30 KB-Swings 24/16
20 Push Ups
10 Pull Ups
CF-INTERMEDIATE
STRENGTH
3 RNDs of
min 0-2: 10 SDHP‘s @50-60% of 1RM
min 2-4: 20/15cal Row/Ski or Bike (alternate!!)
min 4-6: 10 Bench Press @50-60% of 1RM
min 6-8: 70 Double Unders
*no rest betw. RNDs or sets!
WORKOUT
12' AMRAP
20 KB-Swings 24/16
10 Push Ups
5 Pull Ups
FREITAG 01/07/2022
CROSSFIT
WORKOUT
A: 8' AMRAP
1000m Row
Max RNDs in rem. time of..
3 Power Cleans
4 Front Squats
5 Push Press
*use an 40/30kg BB!
B: 8' AMRAP
1000m Ski
Max RNDs in rem. time of..
3 Thrusters 60/40
4 HSPUs
5 Box Jumps
C: 8' AMRAP
1000m Run
Max RNDs in rem. time of..
5 Pull Ups
10 Push Ups
15 Air Squats
*3' rest betw. AMRAPs
FINISHER
8' EMOM (2RNDs)
min 1: Tall Plank
min 2: 12-15 T2B
min 3: Russian Twists
min 4: Rest
SAMSTAG 02/07/2022
FUN DAY
STRENGTH
A: Back Rack Lunges
4 x 6/6
B: Bench Press
7-7-5-5-3-3-1-1-1
WORKOUT
For time, in teams or 2..
20 Burpees
40 Push Press 45/30
20 Burpees
60 Pull Ups
40 Push Press 45/30
20 Burpees
80 Wall Balls 10/6
60 Pull Ups
40 Push Press 45/30
20 Burpees
100 DB-Hang Cleans 22,5/15
80 Wall Balls 10/6
60 Pull Ups
40 Push Press 45/30
20 Burpees
SONNTAG 03/07/2022
FREE GYM!
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