MONTAG 20.07.2020
CROSSFIT
STRENGTH
Paused OH-Squat
3-3-3-3–3-3
*2" on Bottom
Immediately into 7 heavy - high quality Wall Balls!
WOD: 12' AMRAP
3 Power Snatches
6 Burpees over the Bar
9 Deadlifts
*use a 42,5/30kg BB
CF-INTERMEDIATE
STRENGTH
Paused OH-Squat
3-3-3-3–3
*2" on Bottom
Immediately into 5 - high quality Wall Balls!
WOD: 9' AMRAP
3 Power Cleans
6 Burpees over the Bar
9 Deadlifts
DIENSTAG 21.07.2020
SKILL
Kipping Technique
*Focus in T2B!
WOD: 2 x 5' AMRAP
2-4-6-8-10-12... T2B
*5 Push Ups after each set of T2B
3' Rest betw. AMRAPS
MITTWOCH 22.07.2020
CROSSFIT
WARM UP/SKILL
Double Under
STRENGTH
Strict Press
4-4-4-4-4-4
8 heavy DB-Shruggs after each Set
WOD: 5 RFT
60 Double Unders
30 KB-Russian Swings
15 Jump Squats
CF-INTERMEDIATE
WARM UP/SKILL
Double Under
STRENGTH
Strict Press
4-4-4-4-4-4
8 heavy DB-Shruggs after each Set
WOD: 4 RFT
40 Double Unders/Miced or 100 SU‘s
20 KB-Russian Swings
10 Jump Squats
DONNERSTAG 23.07.2020
CROSSFIT
STRENGTH
Pull Ups
6-6-5-5-4-4
*weighted if possible
*eccentric if needed: 3-3-3-3-3
WOD: 2 RFT
1,5K Ski/Row
30 Front Squats
30 Push Press
30 T2B
30 Push Ups
*use a 42,5/30kg BB
CF-INTERMEDIATE
STRENGTH
Pull Ups
6-6-5-5-4-4
*weighted if possible
*eccentric if needed: 3-3-3-3-3
WOD: 2 RFT
1K Ski/Row
20 Front Squats
20 Push Press
20 T2B
20 Push Ups
FREITAG 24.07.2020
CROSSFIT
STRENGTH
15' work up to a heavy Power Snatch
WOD: 30' E3MOM
3 Power Cleans
3 Front Squats
3 Push Jerks
*Rest of Time either Row or Ski (switch ev. RND!)
*use a 60/40kg BB
SAMSTAG 25.05.2020
FUN DAY
STRENGTH
Front Squat
6-6-5-5-4-4-3
8 DB-Bent over Rows after each set!
WOD: for time
100 Single arm DB-Clean & Jerks 22,5/15
Run 5 RNDs
80 Wall Balls 10/6
Run 4 RNDs
60 D-Ball over the Shoulder 40/20/10
Run 3 RNDs
40 Burpee Box Jumps
Run 2 RNDs
20 Bar/Ring Muscle Ups/C2B Pull Ups
Run 1 RND
SONNTAG 26.07.2020
FREE GYM!!