MONTAG 26.06.2023
CROSSFIT
STRENGTH
A: Bent over Row
4 x 8-12
B: DB-Inclined Bench Press
3 x 10-12
WORKOUT
12' to get as far as possible...
3 Wall Balls 10/6
3 SDHP 30/20
3 Box Jumps 24/20"
6 Wall Balls 10/6
6 SDHP 30/20
6 Box Jumps 24/20"
then 9 and so on...
DIENSTAG 27.06.2023
CROSSFIT
STRENGTH
A: Thruster
5 x 5-7
(10' E2MOM)
B: Front Squat
3 x 10
90'' rest betw. sets!
WORKOUT
4' AMRAP
25 cal. of choice
20 Double DB Hang Cleans
Max DB Push Press in remaining time...
2' rest
4' AMRAP
25 DB Push Press
20 cal. of choice
Max Double DB Hang Cleans in remaining time...
2' rest
4' AMRAP
25 Double DB Hang Cleans
20 DB Push Press
Max Double Unders in remaining time...
Use 17,5/12,5kg DB´s
RX+: 22,5/15
CF-INTERMEDIATE
STRENGTH
A: Thruster
5 x 5-7
(10' E2MOM)
B: Front Squat
3 x 10
90'' rest betw. sets!
WORKOUT
3' AMRAP
15 cal. of choice
15 Double DB Hang Cleans
Max DB Push Press in remaining time...
2' rest
3' AMRAP
15 DB Push Press
15 cal. of choice
Max Double DB Hang Cleans in remaining time...
2' rest
3' AMRAP
15 Double DB Hang Cleans
15 DB Push Press
Max Double Unders in remaining time...
MITTWOCH 28.06.2023
CROSSFIT
SKILL
Handstand Hold/Walk
WORKOUT
10 RFT
*5 DB-Snatches 30/20
7 Push Ups
9 T2B
*1 RND left, 1 RND right!
TC: 12'
DONNERSTAG 29.06.2023
CROSSFIT
WORKOUT
Every 7min. x 6 Rounds:
500m Row/Ski
100 DU´s/300m Run
5 Deadlifts (climbing)
CF-INTERMEDIATE
WORKOUT
Every 6min. x 6 Rounds:
350m Row/Ski
60 DU´s/150m Run
5 Deadlifts (climbing)"
FREITAG 30.06.2023
CROSSFIT
STRENGTH
Strict Press
5 x 5-7
*Superset with 3-5 Push Press
WORKOUT
30 Rounds For Time:
1 Barbell Thruster 40/27,5
3 Burpees ov. the Bar
5 Pull Ups
SAMSTAG 01.07.2023
TEAM-WORKOUT
STRENGTH
Deadlift
7-7-7
5-5
3
WORKOUT
80 Back Squats 60/40
60 cal Row
40 Push Press or Push Jerk 60/40
250m Run (each)
80 Front Squats 40/27,5
60 cal Row
40 Push Press or Push Jerk 40/27,5
250m Run (each)
80 Overhead Squats 35/25
60 cal Row
40 Push Press or Push Jerk 35/25
250m Run (each)
TC: 40'
SONNTAG 02.07.2023
FREE GYM!
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