MONTAG 21.08.2023
CROSSFIT
STRENGTH
15' E3MOM
3 Bench Press
*work up to your 3RM!
WORKOUT
For time, in teams of 2...
100 Wall Balls
50 Deadlifts 60/40
80 Sit Ups
40 Hang Power Cleans 50/35
60 Burpee Bar Touches
30 Push Press 40/27,5
40 T2B
20 OH-Squats 30/25
20 Wall Walks
10 Bear Complex 20/15
DIENSTAG 22.08.2023
CROSSFIT
STRENGTH
Front Squat
8-8-6-6-4
WORKOUT
4 RFT...
15 Deadlifts
9 Power Snatches
9 OH-Squats
9 Burpees over the Bar
*use a 50/35kg BB
MITTWOCH 23.08.2023
CROSSFIT
STRENGTH
Push Press
5-5-3-3-1-1-1
WORKOUT
2 Rounds of...
4' EMOM
even: 15/12cal. Row/Ski
odd: 50 Double Unders
4' EMOM
even: 3 Hang Power Cleans + 3 Push Press
odd: 15 Wall Balls 10/6
DONNERSTAG 24.08.2023
CROSSFIT
CARDIO HARDIO
40' to finish...
100 Double Unders...
every time you break: 15/12cal. of choice
into...
100 Pull Ups
every time you break: 300m Run
into...
100 Double Unders...
every time you break: 15/12cal. of choice
into...
100 OH Squats 20/15
every time you break: 300m Run
CF-INTERMEDIATE
40' to finish...
70 Double Unders...
every time you break: 10/7cal. of choice
into...
70 Pull Ups
every time you break: 250m Run
into...
70 Double Unders...
every time you break: 10/7cal. of choice
into...
70 OH Squats 20/15
every time you break: 250m Run
FREITAG 25.08.2023
CROSSFIT
STRENGTH
12' E2MOM
5 Back Squats
10m D-Ball Walking Lunges 60/40
WORKOUT
For time...
10 DB-Snatches right
10 DB-Snatches left
10 Goblet Squats
9 DB-Snatches right
9 DB-Snatches left
9 Goblet Squats
8 DB-Snatches right
8 DB-Snatches left
8 Goblet Squats
usw.. all the way to 1,1,1
TC: 25'
SAMSTAG 26.08.2023
TEAM-WORKOUT
STRENGTH
Deadlift
5-5-3-3-1-1-1
WORKOUT
30 RFT, in teams of 2...
2 Devil Press
4 Alternating DB-Lunges
6 Pull Ups
8cal. of choice
*use 2 x 20/12,5kg DB´s
SONNTAG 27.08.2023
FREE GYM!