MONTAG 17/01/2023 CROSSFIT STRENGTH 14' E2MOM 7 Back Squats WORKOUT 7' AMRAP 21 Wall Balls 10/6 15 Push Ups 9 DB-Snatches 25/17,5 2' rest 5' AMRAP 15 Wall Balls 10/6 9 Push Ups 6 DB-Snatches 25/17,5 1' rest 3' AMRAP 9 Wall Balls 10/6 6 Push Ups 3 DB-Snatches 25/17,5
DIENSTAG 18/01/2023 CROSSFIT STRENGTH A: 12' E2MOM 6-8 Hang Power Cleans B: 12' E2MOM 6-8 Weighted Push Ups WORKOUT For time... 500 Reps of.. Deadlifts 50/35 Sit Ups Burpees Cal Row/Ski or Bike Air Squats TC: 20' CF-INTERMEDIATE STRENGTH A: 10' E2MOM 6-8 Hang Power Cleans B: 10' E2MOM 6-8 Weighted Push Ups WORKOUT For time... 350 Reps of.. Deadlifts Sit Ups Burpees Cal Row/Ski or Bike Air Squats TC: 15'
MITTWOCH 18/01/2023
SKILL & WARM UP
Handstand Hold
STRENGTH
12' E2MOM
3-5 heavy Push Press
WORKOUT
20' EMOM
min. 1: 10-15 GHD-Sit Ups
min. 2: 12-15 KB-American Swings 24/16
min. 3: Double Unders
min. 4: 150m Run/200m Row/Ski
min. 5: 1-3 Rope Climbs
DONNERSTAG 19/01/2023
CROSSFIT
STRENGTH
Hole Front Squats
7 x 5-8
WORKOUT
15' E3MOM
4 Squat Cleans 70/50
8 HSPUs
12 T2B
150m Run/200m Row/Ski
CF-INTERMEDIATE
STRENGTH
Hole Front Squats
5 x 5-8
WORKOUT
12' E3MOM
4 Squat Cleans
8 Push Press
12 K2E
150m Run/200m Row/Ski
FREITAG 20/01/2023 CROSSFIT STRENGTH 14' E2MOM 5 Deadlifts WORKOUT For time... 50 Wall Balls 10/6 50 Double Unders 50 KB-American Swings 24/16 40cal. Row/Ski 30 Wall Balls 10/6 30 Double Unders 30 KB-American Swings 24/16 20cal. Row/Ski 10 Wall Balls 10/6 10 Double Unders 10 KB-American Swings 24/16 TC: 20'
SAMSTAG 21/01/2023
TEAM-WORKOUT
STRENGTH
A: 14' E2MOM
10-12 Bench Press
B: 10' E2MOM
10-15 Bench sup. DB-Rows
WORKOUT
For time, in teams of 2...
100 Wall Balls 8/4
80 Box Jumps
60 Thrusters 20/15
40 Pull Ups
20 HSPUs
10 Rope Climbs
20 HSPUs
40 Pull Ups
60 Thrusters 20/15
80 Box Jumps
100 Wall Balls 8/4
SONNTAG 22/01/2023
FREE GYM!