MONTAG 24.08.2020
CROSSFIT
STRENHTG A
Weighted seated Good Mornings
8-8-8-8-8
STRENGTH B
BB-Calf Raises
3 x AMRAP
WOD: 15' E3MOM
7 DB-Burpees 20/15
7 Strict Pull Ups
14 Box Jumps
CF-INTERMEDIATE
STRENHTG A
Weighted seated Good Mornings
8-8-8-8
STRENGTH B
BB-Calf Raises
3 x AMRAP
WOD: 15' E3MOM
5 DB-Burpees 20/15
5 Strict Pull Ups
10 Box Jumps
DIENSTAG 25.08.2020
CROSSFIT
SKILL/STRENGTH Clean Complex
3 x 3 Muscle Cleans
4 x 2 Power Cleans
5 x 1 Squat Clean
WOD: for time [cap 20']
50 DB-Squats 20/15
50 Push Ups
50 DB-Push Press 20/15
50 Sit Ups
50 DB-Deadlifts 20/15
MITTWOCH 26.08.2020
CROSSFIT
STRENGTH
12' E2MOM
5/5 Pistols (weighted if possible)
*12' work on your Pistols if you cant do them!
WOD: 20' EMOM
min 1: 2-3 Rope Climbs
min 2: 10-15 GHD-Sit Ups
min 3: 10-15 Push Press 40/25
min 4: 50 Double Unders
min 5: 15 Wall Balls 10/6
CF-INTERMEDIATE
STRENGTH
10' E2MOM
5/5 Pistols (weighted if possible)
*10' work on your Pistols if you cant do them!
WOD: 20' EMOM
min 1: 1-2 Rope Climbs
min 2: 8-12 GHD-Sit Ups
min 3: 8-12 Push Press 40/25
min 4: 30 Double Unders
min 5: 10-15 Wall Balls 10/6
DONNERSTAG 27.08.2020
CROSSFIT
STRENGTH A
BB-Shrugs
5 x 8-12
STRENGTH B
3 Supersets of
10/10 Alt. KB-Top Down Curls
10 Crush Grip Pallof Presses
WOD. 12' AMRAP
30 Double Unders
12 Deadlifts
6 Push Press
*use a 60/40kg BB
CF-INTERMEDIATE
CROSSFIT
STRENGTH A
BB-Shrugs
8-8-8-8-8
STRENGTH B
3 Supersets of
8/8 Alt. KB-Top Down Curls
8 Crush Grip Pallof Presses
WOD: 12' AMRAP
20 Double Unders
8 Deadlifts
4 Push Press
FREITAG 28.08.2020
CROSSFIT
STRENGTH
Front Squat
10-10-10-10-10
WOD: 15' E3MOM
12 HSPUs
300m Run/Row/Ski/Bike
AMRAP T2B
SAMSTAG 29.08.2020
FUN DAY
STRENGTH A
4 RNDs of
8 Strict Press + AMRAP Push Press
STRENGTH B
Dual KB-Bent Over Reverse Flys
12-12-12-12
WOD: "LOREDO"
6 RFT
24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run
FINISHER:
6' Plank as a team!
1st break: 3 Burpees
2nd break: 6 Burpees
3rd break and more: 12 Burpees
*whole team!
SONNTAG 30.08.2020
FREE GYM!