MONTAG 27.07.2020
CROSSFIT
STRENGTH: 10' E2MOM
4 Snatchgrip Deadlifts
3 Hang Power Snatches
2 OH-Squats
WOD: 20' EMOM
5 Push Ups
5 Up Downs
5 Lunges
CF-INTERMEDIATE
STRENGTH: 10' E2MOM
4 Deadlifts
3 Hang Power Cleans
2 Push Press
WOD: 15' EMOM
3 Push Ups
3 Up Downs
3 Lunges
DIENSTAG 28.07.2020
CROSSFIT
STRENGTH: 4 Supersets of
8 BB-Bent over Rows
8 DB-Bench Press
WOD: 12' AMRAP
12 T2B
9 Deadlifts
6 Hang Power Cleans
3 Push Press
*use a 60/40kg BB
MITTWOCH 29.07.2020
CROSSFIT
STRENGTH/SKILL
Basic Technique
WOD: 40' E4MOM
30 Air Squats
20 Sit Ups
10 Burpees
CF-INTERMEDIATE
SKILL
Basic Technique
WOD: 28' E4MOM
21 Air Squats
14 Sit Ups
7 Burpees
DONNERSTAG 30.07.2020
CROSSFIT
SKILL
Double Under
STRENGTH
Single Leg Deadlift
6 x 3/3
into 20'' Dead Hang after each Set!
WOD: 4 RFT
40 Double unders
14 Push Press 42,5/30
7 C2B Pull Ups
CF-INTERMEDIATE
SKILL
Double Under
STRENGTH
Single Leg Deadlift
6 x 3/3
into 20'' Dead Hang after each Set!
WOD: 4 RFT
20 Double unders
10 Push Press
5 strict Pull Ups
FREITAG 31.07.2020
CROSSFIT
STRENGTH: 4 Supersets of
12 Weighted Push Ups
1/1 Turkish Get Up
WOD: 4 RNDs 3' on/3'off
10 Front Squats 60/40
10 Box Jumps
Rest of time: Row/Ski for cal.
SAMSTAG 01.08.2020
FUN DAY
STRENGTH
Strict Press
5-5-5-4-4-3
5 Weighted Pull Ups after each Set
WOD: 3 RFT
8 DB Thrusters
8 Up-Downs
8 DB GT2OH
8 Up-Downs
8 DB Hang Snatches
8 Up-Downs
8 DB Squats
8 Up-Downs
8 Renegade Rows (4 each Side)
8 Up-Downs
*use two 22,5/15kg DBs
SONNTAG 02.08.2020
FREE GYM!
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