MONTAG 28.08.2023
CROSSFIT
STRENGTH
Back Squat
5-5-3-3-1-1
WORKOUT
60 Wall Balls 10/6
50cal. of choice
40 Wall Balls 10/6
30cal. of choice
20 Wall Balls 10/6
10cal. of choice
DIENSTAG 29.08.2023
CROSSFIT
SKILL
Snatch
STRENGTH
OH-Squat
6-6-4-4-2-2
WORKOUT
14' E2MOM
3 Hang Power Snatches
4 OH-Squats
5 C2B-Pull Ups
30 Double Unders
*use a 50/35kg BB
CF-INTERMEDIATE
SKILL
Snatch
STRENGTH
OH-Squat
6 x 6-8
WORKOUT
12' E2MOM
3 Hang Power Snatches
4 OH-Squats
5 Pull Ups
30 Double Unders
MITTWOCH 30.08.2023
CROSSFIT
STRENGTH
A: Split Squat
4 x 6/6
B: Cyclist Squat
3 x 10-12
WORKOUT
For time...
100 Double Unders
into...
75 Push Ups
into...
50 T2B
into...
25 HSPUs
EMOM: 1 Deadlift 100/70
DONNERSTAG 31.08.2023
CROSSFIT
CARDIO HARDIO
18' of max. cal. Row
E3MOM
6 HSPUs
7 DB facing Burpees
8 DB Hang C&J´s
*switch your arm every round!
3' rest
18' of max cal. Ski
E3MOM
6 T2B
7 DB facing Burpees
8 DB-Snatches
*switch your arm every round!
*Use a 20/12,5kg DB
CF-INTERMEDIATE
CARDIO (not so) HARDIO
15' of max. cal. Row
E3MOM
4 Push Ups
5 DB facing Burpees
6 DB Hang C&J´s
*switch your arm every round!
3' rest
15' of max cal. Ski
E3MOM
4 T2B
5 DB facing Burpees
6 DB-Snatches
*switch your arm every round!
FREITAG 01.09.2023
CROSSFIT
STRENGTH
A: Hang Power Clean
5 x 4
B: Deadlift
4 x 5
WORKOUT
3 RFT
21 Box Jumps
15 C&J´s 40/27,5
9 HSPUs
3 Rope Climbs
TC: 15'
SAMSTAG 02.09.2023
TEAM-WORKOUT
STRENGTH
Bench Press
4 x 6-8
*Superset with: 10-12 Hang Muscle Cleans
WORKOUT
For time, in teams of 4 (sync.)
500 Bar facing Burpees
E3MOM 1 Round of:
150m Run
5 T2B
3 Deadlifts 80/60
SONNTAG 03.09.2023
FREE GYM!
Achtung: Free Gym von 17:00-21:00 Uhr gesperrt!
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