MONTAG 19.08.2019
CROSSFIT
STRENGTH 12' E2MOM
4/4 Front Rack Lunges
WOD - for Time
Buy in: 30 T2B
10 RNDs of
3 Deadlifts 42,5/35
2 Hang Power Cleans 42,5/35
1 Front Squat 42,5/35
Cash out: 30 T2B
CF-ENDURANCE
WOD - 45' AMRAP
2-4-6-8-10-12...
Deadlifts 40/25
Box Jumps
Sit Ups
DIENSTAG 20.08.2019
CROSSFIT
STRENGTH
OH-Walking Lunges
5 x 8m
7 High Box Jumps after each Set
WOD - for Time
3-6-9-12-9-6-3
Hang Power Snatches 42,5/35
T2B
MITTWOCH 21.08.2019
CROSSFIT
STRENGTH
5 Supersets of
8 DB Floor Press
8 DB-Bent over Rows
WOD - 5RFT
6 DB Clean & Jerks 22,5/15
12 DB Deadlifts 22,5/15
24 Double Unders
CF-SKILLS & GYMNASTICS
Kipping Technique
- T2B
- Pull Up/Muscle Up
"Muscle Up WOD"
5 RNDs of
1-3 Ring/Bar Muscle Ups
10 Box Jumps
"T2B WOD"
5 RNDs of
8 T2B
10 Box Jumps
DONNERSTAG 22.08.2019
CROSSFIT
STRENGTH
Weighted Box Step Ups
5 x 6/6
*8 strict T2B after each Set
WOD - 12' AMRAP
15 Wall Balls 10/6
12 DB-Snatches 22,5/15
9 T2B
STRENGTH CLUB
OH-Squat
6-6-5-5-4
Weighted Pull Ups
6-5-4-3-2-1
Weighted Dips
5-5-5-5-5
FREITAG 23.08.2019
CROSSFIT
STRENGTH
Deadlift
3-3-3-3-3-3-3
5 seated Box Jumps after each Set
WOD - "Jackie" for Time
1000m Row
50 Thrusters 20/15
30 Pull Ups
CF-ENDURANCE
48' EMOM
12/9cal Bike
10 D-Ball over Shoulder
12/9cal Ski
12 Box Jump overs
45sec. Single Unders
12/9cal Row
12 Burpees
12 T2B
12 Med Ball Thrusters 10/6
12 KB-American Swings 24/16
2' Rest
SAMSTAG 24.08.2019
TEAM WORKOUT
STRENGTH
5 Supersets of
5 Weighted Pull Ups
8 Weighted Push Ups
WOD - 3 RFT
800m Run
23 Back Squats 75% of BW
13 Deadlifts 150% of BW
SONNTAG 25.08.2019
FREE GYM!
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