MONTAG 31.08.2020
CROSSFIT
STRENGTH
Deadlift
7-7-7-7-7
WOD: for time
3 RNDs of
50 Double Unders
15 DB-Thrusters 20/15
3' Rest
3 RNDs of
50 Double Unders
15 C2B-Pull Ups
CF-INTERMEDIATE
STRENGTH
Deadlift
7-7-7-7-7
WOD: for time
3 RNDs of
30 Double Unders
10 DB-Thrusters 20/15
3' Rest
3 RNDs of
30 Double Unders
10 C2B-Pull Ups
DIENSTAG 01.09.2020
CROSSFIT
ENDURANCE
WOD A: for time
21-15-9
Burpees
Wall Balls 10/6
WOD B: for time
21-15-9
Box Jumps
Deadlifts 80/60
WOD C:
21-15-9
T2B
Push Press 40/25
*3' Rest betw. WODs
*cap 10'/ WOD
FINISHER: 3 RNDs of
1' Plank
20 Single Leg V-Ups
10 Russian Twists
5 Turkish Sit Ups
MITTWOCH 02.09.2020
CROSSFIT
STRENGTH A
Bent over Row
8-8-8-8
STRENGTH B: 10' E2MOM
even: 5-8 strict T2B
odd: 50 KB loaded Flutter Kicks
WOD: on a 15' running clock
Buy in: 3 ' Plank
*every break is a 10 Burpee penalty.
Do all Burpees after you finished your 3' Plank and start into the following AMRAP:
12 alt. DB-Hang Clean & Jerks
9 Box Jumps
6 HSPU´s
3 Rope Climbs
CF-INTERMEDIATE
STRENGTH A
Bent over Row
8-8-8-8
STRENGTH B: 10' E2MOM
even: 5-8 K2E/T2B
odd: 30 KB loaded Flutter Kicks
WOD: on a 15' running clock
Buy in: 2 ' Plank
*every break is a 7 Burpee Penalty.
Do all Burpees after you finished your 2' Plank and start into the following AMRAP:
12 DB-Hang Cleans
8 Box Jumps
4 DB-Push Press 17,5/12,5
1 Rope Climb
DONNERSTAG 03.09.2020
SKILL
Kipping Pull Up
STRENGTH: 12' E2MOM
5-7 Strict Pull Ups + 5-7 Kipping Pull Ups
WOD A: for time
50 DB-Squats (heavy)
*every time you break 10 Push Ups
2' Rest
WOD B: for time
50 Push Ups
*every time you break 10 DB-Squats (heavy)
CF-INTERMEDIATE
SKILL
Kipping Pull Up (ev. banded)
STRENGTH: 12' E2MOM
5-7 Strict Pull Ups + 5-7 Kipping Pull Ups (ev. banded)
WOD A: for time
40 DB-Squats (heavy)
*every time you break 7 Push Ups
2' Rest
WOD B: for time
40 Push Ups
*every time you break 7 DB-Squats (heavy)
FREITAG 04.09.2020
CROSSFIT
STRENGTH/SKILL: 12' E2MOM
3 Squat Cleans
WOD: for time
3 RNDs of
200m Row
10 Box Jumps
5 HSPUs
2 RNDs of
300m Ski
15 DB-Push Press 20/15
10 C2Bs
1 RND of
600m Run
30 Wall Balls 10/6
15 Burpees
SAMSTAG 05.09.2020
FUN DAY
WOD LOADING...
SONNTAG 06.09.2020
FREE GYM!