ACHTUNG!
Diesen Freitag 21.07. und Samstag 22.07. bleibt die Box wegen Hochzeit geschlossen.
Wir sind ab 24.07. wieder wie gewohnt für euch da!
MONTAG 17/07/2023
CROSSFIT
STRENGTH
Deadlift
15' E3MOM
3 Deadlifts
*Work up to your 3RM!
WORKOUT
3 x 5' AMRAP
3 Deadlifts @80% of your 3RM!
6 Push Ups
9 Air Squats
1' rest betw. AMRAPs
DIENSTAG 18/07/2023
CROSSFIT
STRENGTH
A: Front Squat
*Work up to a heavy set of 3-5
TC: 12'
B: Do 20 unbroken reps @50% of ''A''
WORKOUT
10 Clean & Jerks 30/20
1 RND of Cindy
9 Clean & Jerks 35/25
1 RND of Cindy
8 Clean & Jerks 40/27,5
1 RND of Cindy
7 Clean & Jerks 45/30
1 RND of Cindy
6 Clean & Jerks 50/35
1 RND of Cindy
5 Clean & Jerks 55/37,5
1 RND of Cindy
4 Clean & Jerks 60/42,5
1 RND of Cindy
3 Clean & Jerks 65/45
1 RND of Cindy
2 Clean & Jerks 70/47,5
1 RND of Cindy
1 Clean & Jerk 75/50
1 RND of Cindy
CF-INTERMEDIATE
STRENGTH
A: Front Squat
*Work up to a heavy set of 3-5
TC: 12'
B: Do 20 unbroken reps @50% of ''A''
WORKOUT
8 Clean & Jerks 20/15
1 RND of Cindy
7 Clean & Jerks 25/17,5
1 RND of Cindy
6 Clean & Jerks 30/20
1 RND of Cindy
5 Clean & Jerks 35/25
1 RND of Cindy
4 Clean & Jerks 40/27,5
1 RND of Cindy
3 Clean & Jerks 45/30
1 RND of Cindy
2 Clean & Jerks 50/32,5
1 RND of Cindy
1 Clean & Jerk 55/35
1 RND of Cindy
MITTWOCH 19/07/2023
CROSSFIT
STRENGTH
Bench Press
10-9-8-7-6-5-4-3-2-1
Pull Ups
1-2-3-4-5-6-7-8-9-10
TC: 15'
WORKOUT
3 RFT
400m Run
21 KB-American Swings 24/16
15 Push Ups
9 Pull Ups
DONNERSTAG 20/07/2023
CROSSFIT
STRENGTH
A: BB-Good Mornings
3 x 8-12
B: DB-RDLs
3 x 10-12
WORKOUT
1 RND of..
50 Wall Balls 10/6
50 Double Unders
50 KB-Russian Swings 24/16
TC: 5'
2' rest
2 RNDs of
25 Wall Balls 10/6
25 Double Unders
25 KB-Russian Swings 24/16
TC: 5'
2' rest
3 RNDs of
15 Wall Balls 10/6
15 Double Unders
15 KB-Russian Swings 24/16
TC: 5'
CF-INTERMEDIATE
STRENGTH
A: BB-Good Mornings
3 x 8-12
B: DB-RDLs
3 x 10-12
WORKOUT
1 RND of..
35 Wall Balls
35 Double Unders
35 KB-Russian Swings
TC: 5'
2' rest
2 RNDs of
17 Wall Balls
17 Double Unders
17 KB-Russian Swings
TC: 5'
2' rest
3 RNDs of
10 Wall Balls
10 Double Unders
10 KB-Russian Swings
TC: 5'
FREITAG 21/07/2023
GESCHLOSSEN!
SAMSTAG 22/07/2023
GESCHLOSSEN!
SONNTAG 23/07/2023
FREE GYM!