MONTAG 10/07/2023
CROSSFIT
STRENGTH
Back Rack Lunges
3 x 7/7
WORKOUT
50cal of choice
10 DB-Box Step Ups
40cal of choice
20 DB-Box Step Ups
30cal of choice
30 DB-Box Step Ups
20cal of choice
40 DB-Box Step Ups
10cal of choice
50 DB-Box Step Ups
*use 1 x 22,5/15kg DB!
DIENSTAG 11/07/2023
CROSSFIT
STRENGTH
12' EMOM
even: 5-7 Hang Power Cleans
odd: 10-12 (Weighted) Push Ups
WORKOUT
For Time:
5 Rounds
5 T2B
5 Wall Ball 10/6
5 KB American Swings 24/16
4 Rounds:
6 T2B
6 Wall Ball 10/6
6 KB American Swings 24/16
3 Rounds:
7 T2B
7 Wall Ball 10/6
7 KB American Swings 24/16
2 Rounds:
8 T2B
8 Wall Ball 10/6
8 KB American Swings 24/16
1 Rounds:
9 T2B
9 Wall Ball 10/6
9 KB American Swings 24/16
CF-INTERMEDIATE
12' EMOM
even: 5-7 Hang Power Cleans
odd: 10-12 (Weighted) Push Ups
WORKOUT
For Time:
4 Rounds:
5 T2B
5 Wall Ball
5 KB American Swings
3 Rounds:
6 T2B
6 Wall Ball
6 KB American Swings
2 Rounds:
7 T2B
7 Wall Ball
7 KB American Swings
1 Rounds:
8 T2B
8 Wall Ball
8 KB American Swings
MITTWOCH 12/07/2023
CROSSFIT
''Kelly''
5 RFT
400m Run
30 Box Jumps
30 Wall Balls 10/6
DONNERSTAG 13/07/2023
CROSSFIT
SKILL
Push Jerk
STRENGTH
12' EMOM
even: 3-5 heavy Push Jerks
odd: 5-7 strict Pull Ups
WORKOUT
For time...
5 Rounds of
10 Sit Ups
5 Deadlifts 50/35
3 Hang Power Cleans 50/35
1 Push Jerk 50/35
into...
3 Rounds of
10 Sit Ups
5 Deadlifts 60/40
3 Hang Power Cleans 60/40
1 Push Jerk 60/40
into...
1 Round of
10 Sit Ups
5 Deadlifts 70/45
3 Hang Power Cleans 70/45
1 Push Jerk 70/45
CF-INTERMEDIATE
SKILL
Push Jerk
STRENGTH
12' EMOM
even: 3-5 Push Jerks
odd: 3-5 eccentric Pull Ups
WORKOUT
For time...
3 Rounds of
10 Sit Ups
5 Deadlifts 30/20
3 Hang Power Cleans 30/20
1 Push Jerk 30/20
into...
2 Rounds of
10 Sit Ups
5 Deadlifts 35/25
3 Hang Power Cleans 35/25
1 Push Jerk 35/25
into...
1 Round of
10 Sit Ups
5 Deadlifts 40/30
3 Hang Power Cleans 40/30
1 Push Jerk 40/30
FREITAG 14/07/2023
CROSSFIT
STRENGTH
12' EMOM
even: 10-12 DB-Bench Press
odd: 6-8 BB-Bent over Rows
WORKOUT
21-15-9-3
Deadlifts*
Burpee-Box Jumps
21 @ 60/40kg
15 @ 80/55kg
9 @ 100/70kg
3 @ 120/80kg
SAMSTAG 15/07/2023
TEAM-WORKOUT
STRENGTH
A: Back Squat
2' for max. reps
1' of rest
*do 3 sets!
B: Front Squat
2' for max. reps
1' of rest
*do 3 sets!
WORKOUT
For time, in teams of 2...
20 Rounds
5 Power Snatches 35/25
6 cal. of choice
7 T2B
Immediately into...
20 Rounds
5 Power Cleans 60/40
6 cal. of choice
7 T2B
SONNTAG 16/07/2023
FREE GYM!
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