MONTAG 04/07/2022
PUMPING IRON MONDAY
STRENGTH
A: Back Squats
8-8-8 + all out x 1
B: DB-Romanian Deadlift
8-8-8
C: Bench Press
8-8-8+Drop set
D: DB-Row
8/8 x 2 + all out x 1
FINISHER
100 Feet anchored Sit Ups
*every time you break – 15 Push Ups
DIENSTAG 05/07/2022
CROSSFIT
SKILL/STRENGTH
OH-Squat
5-5-5-5-5
WORKOUT
For time..
21-15-9-3
T2B
Cal. of Choice
*E2MOM: 5/5 DB-Snatches 22,5/15 - start with Snatches!
CF-INTERMEDIATE
SKILL/STRENGTH
OH-Squat
5-5-5-5-5
WORKOUT
For time..
15-12-9-6-3
K2E
Cal. of Choice
*E2MOM: 3/3 DB-Snatches - start with Snatches!
MITTWOCH 06/07/2022
CROSSFIT
STRENGTH
A: Strict Press
5-5-5-5-5
B: Chin Ups (weighted if possible)
5-5-3-3-1-1-1
WORKOUT
For time..
Buy in: 15 C&J´s 60/40
3 RNDs of
300m Run
7 Devil Press 20/12,5
5 T2B
3 Strict HSPUs
Cash out: 15 C&J´s 60/40
DONNERSTAG 07/07/2022
CROSSFIT
CARDIO
15’ AMRAP
10 Wall Balls 10/6
10 Push Ups
500m Row
15’ AMRAP
10 Devil Press 20/12,5
10 T2B
500m Ski
15’ AMRAP
10 Deadlifts 60/40
10 Box Jumps 24/20“
500m Run/optional: 100 Double Unders instead of Run
3’ rest bets. AMRAPs..
CF-INTERMEDIATE
STRENGTH
CARDIO
12’ AMRAP
7 Wall Balls
7 Push Ups
350m Row
12’ AMRAP
7 Devil Press
7 T2B
350m Ski
12’ AMRAP
7 Deadlifts
7 Box Jumps 24/20“
350m Run/optional: 70 Double Unders instead of Run
5’ rest bets. AMRAPs..
FREITAG 08/07/2022
ACHTUNG - KEINE 19:00 Uhr Klasse - Ersatzweise CROSSFIT 16:00 Uhr!
CROSSFIT
STRENGTH
A: Deadlift
5-5-5-5-5
B: 12’ E2MOM
Even: 3-5 HSPU´s
Odd: 1-2 Rope Climbs (legless if possible)
WORKOUT
“JACKIE“ - for time..
1000m Row
50 Thrusters 20/15
30 Pull Ups
SAMSTAG 09/07/2022
FUN DAY
STRENGTH
A: Front Squat
5-5-5-5-5
B: GHD-Back Extensions
3 x 8-12
WORKOUT
For time, in teams of 2..
Clean ladder..
*Buy in..
12 Hang Power Cleans 40/30
*Cash out..
*Buy in..
10 Hang Power Cleans 50/35
*Cash out
*Buy in..
8 Hang Power Cleans 60/40
*Cash Out..
*Buy in..
6 Hang Power Cleans 70/45
*Cash out..
*Buy in..
4 Hang Power Cleans 80/50
*Cash out..
*Buy in..
2 Hang Power Cleans 90/55
*Cash out..
*you can pay in Burpees instead of Cleans!
*Buy in: 1 RND p.P.
15 Double Unders
5 HSPUs
3 C2B Pull Ups
*Cash out: 30/20cal. Ski (Do 5cal. sprints)
SONNTAG10/06/2022
FREE GYM!
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