MONTAG 07.08.2023
CROSSFIT
STRENGTH
12' EMOM
even: 5 Deadlifts
odd: (weighted) Plank
WORKOUT
For time...
21-15-9
Russian KB-Swings 24/16
Burpees
Into..
15-9-6
Russian Swings 24/16
T2B
Into...
9-6-3
Russian KB-Swings 24/16
HSPU´s
DIENSTAG 08.08.2023
CROSSFIT
STRENGTH
A: OH-Squat
6-6-4-4-2-2
B: Hang Snatch
3-3-2-2-1-1
WORKOUT
12' AMRAP
20 Wall Balls 10/6
10 C2B Pull Ups
5 Burpee Box Jumps 24''/20''
CF-INTERMEDIATE
STRENGTH
A: SKILL: Snatch/OH-Squat
B: OH-Squat
5-5-5-5-5
WORKOUT
12' AMRAP
15 Wall Balls
7 Pull Ups
3 Burpee Box Jumps
MITTWOCH 09.08.2023
CROSSFIT
STRENGTH
A: Push Jerk
3-3-2-2-1-1-1-1
B: (Weighted) Chin Ups
3 x max. reps
WORKOUT
For time...
30 Hang Power Clean & Jerks 35/25
150m Run
20 Hang Power Clean & Jerks 45/30
300m Run
10 Hang Power Clean & Jerks 55/35
450m Run
TC: 15'
DONNERSTAG 10.08.2023
CROSSFIT
CARDIO HARDIO
For time, i teams of 2
3K Row
P1: 250m Row
P2: max. reps Push Press 40/27,5
Into...
3K Ski
P1: 250m Ski
P2: max. reps Deadlift 50/35
Into...
2K Row
P1: 250m Row
P2: max reps Wall Balls 8/4
Into...
2K Ski
P1: 250m Ski
P2: max. reps KB-American Swings 20/12
Into...
1K Row
P1: 250m Row
P2: max. reps Push Ups
Into...
1K Ski
P1: 250m Ski
P2: max reps Air Squats
TC: 50'
CF-INTERMEDIATE
CARDIO NOT SO HARDIO
For time, i teams of 2
2K Row
P1: 250m Row
P2: max. reps Push Press
Into...
2K Ski
P1: 250m Ski
P2: max. reps Deadlift
Into...
1.5K Row
P1: 250m Row
P2: max reps Wall Balls
Into...
1.5K Ski
P1: 250m Ski
P2: max. reps KB-American Swings
Into...
1K Row
P1: 250m Row
P2: max. reps Push Ups
Into...
1K Ski
P1: 250m Ski
P2: max reps Air Squats
TC: 40
FREITAG 11.08.2023
CROSSFIT
STRENGTH
A: Split Squat
3 x 6-8
B: BB-Step Ups
3 x 6-8
WORKOUT
For time...
50m DB-Walking Lunges
10 T2B
40m DB-Walking Lunges
20 Burpees
30m DB-Walking Lunges
30 Pull Ups
20m DB-Walking Lunges
40 Push Ups
10m DB-Walking Lunges
50 Air Squats
*use 2 x 20/12,5kg DBs
SAMSTAG 12.08.2023
TEAM-WORKOUT
STRENGTH
Bench Press
5-5-3-3-1-1-1
WORKOUT
For time...
10 Clean & Jerks 40/27,5
10 RNDs of "Cindy"
1K Med-Ball Run 10/6
8 Clean & Jerks 50/35
8 RNDs of "Cindy"
1K Med-Ball Run 10/6
6 Clean & Jerks 60/40
6 RNDs of "Cindy"
1K Med-Ball Run 10/6
4 Clean & Jerks 70/47,5
4 RNDs of "Cindy"
1K Med-Ball Run 10/6
2 Clean & Jerks 80/55
2 RNDs of "Cindy"
1K Med-Ball Run 10/6
*C&J´s = each
RNDs of Cindy = 50/50
1K Med Ball Run = 50/50 + 1 x Med Ball
SONNTAG 13.08.2023
FREE GYM!