MONTAG 14.08.2023
CROSSFIT
STRENGTH
Back Squat
5-5-3-3-1-1-1
WORKOUT
In teams of 2: 16' AMRAP
2 D-Ball Cleans 60/40
4 Push Ups
6cal. Ski
*I go - you go!
DIENSTAG 15.08.2023
FREE GYM!
MITTWOCH 16.08.2023
CROSSFIT
STRENGTH
21' E7MOM
A: Strict Press - work up to a heavy set of 5
(0-7')
B: 4 x 3 Push Press @120% of A
(7-14')
C: 4 x 1 Push/Split Jerk @120% of B
(14-21')
WORKOUT
For time...
21-15-9
Thrusters 40/27,5
T2B
* Do 30-60-90 Double Unders after 21-15-9
DONNERSTAG 17.08.2023
CROSSFIT
STRENGTH
Front Rack Lunges
4 x 5/5
*Superset with 6-8 Front Squats
2-3' rest
WORKOUT
5 RFT...
12 DB-Deadlifts
9 DB-Hang Power Cleans
6 DB-Push Jerks
*use 2 x 22,5/15kg DB´s
CF-INTERMEDIATE
STRENGTH
Front Rack Lunges
3 x 5/5
*Superset with 6-8 Front Squats
2-3' rest
WORKOUT
5 RFT...
9 DB-Deadlifts
6 DB-Hang Power Cleans
3 DB-Push Jerks
FREITAG 18.08.2023
CROSSFIT
STRENGTH
A: (weighted) Push Ups
10' EMOM: 2-3
B: (weighted) Chin Ups
10' EMOM: 2-3
WORKOUT
For time...
10-8-6-4-2-1
Squat Cleans 40/27,5
*30 Double Unders betw. sets!
SAMSTAG 19.08.2023
TEAM-WORKOUT
STRENGTH
A: Front Squat
5-5-3-3-1-1-1
B: Thruster
5-5-5 @60-70% of A
WORKOUT
In teams of 2: 30' AMRAP
100 Air Squats
80 Deadlifts 50/35
60 Push Ups
40 Hang Power Cleans 50/35
20 Pull Ups
10 Push Press 50/35
SONNTAG 20.08.2023
FREE GYM!
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