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!