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WORKOUT KW29

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!






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