MONTAG 13.07.2020
CROSSFIT
STRENGTH
Single Leg Deadlift (DB or KB)
6x3/3
WOD: for time [cap 25']
300m Run
30 Hang squat cleans 42.5/30
300m Run
30 C2B Pull-ups
300m Run
30 Thrusters 42.5/30
300m Run
30 Burpees over the Bar (lateral)
CF-INTERMEDIATE
STRENGTH
Single Leg Deadlift (DB or KB)
6x3/3
WOD: for time [cap 25']
300m Run
30 Hang power cleans
300m Run
30 Pull-ups/Ring Rows/Inv. Rows
300m Run
30 Front Squats
300m Run
30 Burpees over the Bar (lateral)
DIENSTAG 14.07.2020
CROSSFIT
STRENGTH
Paused Overhead Squats
4-4-4-4-4
WOD: for time
30 T2B
30 Burpees over DB
30 Alt. DB Snatches 22.5/15
60 Double unders
30 Alt. DB Snatches 22.5/15
30 Burpees over DB
30 T2B
MITTWOCH 15.07.2020
CROSSFIT
STRENGTH
Single Leg box Step up
5x5/5
WOD: 25' EMOM
min1: 10 GHD-Situps
min2: 150m Row
min3: 40 DU (scale is 45' Work on your DU)
min4: 150m Ski
min5: 20 unbroken Wallballs
CF-INTERMEDIATE
STRENGTH
Single Leg box Step up
5x5/5
WOD: 25' EMOM
min1: 5 GHD-Situps
min2: 100m Row
min3: 30 DU (scale is 45' Work on your DU)
min4: 100m Ski
min5: 15 unbroken Wallballs
DONNERSTAG 16.07.2020
CROSSFIT
STRENGTH
Back Squat
2-2-2-2-2-2
WOD: for time 30-20-10
KB-Swings american 24/16
KB-Goblet Squat 24/16
KB-Snatches 24/16
FINISHER: Tabata
Hollow Hold
V-ups
Arch Hold
Back Extensions
CF-INTERMEDIATE
STRENGTH
Back Squat
2-2-2-2-2-2
WOD: for time 30-20-10
KB-Swings russian
KB-Goblet Squat
KB-Push Press
FINISHER: Tabata
Hollow Hold
V-ups
Arch Hold
Back Extensions
FREITAG 17.07.2020
CROSSFIT
STRENGTH: Gymnastic Emom 10'
even: 6-8 Strict T2B
odd: 3-5 Strict HSPU
WOD: for Time
100 Double unders
80 Abmat Situps
60 Push Ups
40 Wallballs 10/6
20 Box Jumps
40 Wallballs 10/6
60 Push Ups
80 Abmat Situps
100 Double unders
SAMSTAG 18.07.2020
FUN DAY
STRENGTH
Deadlift find your 1RM
WOD: for time
Buy in: 1K Row
into: 10 RFT
20 Squats
5/5 DB-Snachtes
5 Push-ups
*wear a Weightvest if you have one 9/6
Cash out: 1k Row
SONNTAG 19.07.2020
FREE GYM!!