MONTAG 14.09.2020
CROSSFIT
STRENGTH
Front Rack Lunges
10-10-10-10
*20 steps KB-loaded Death March
WOD: 12' AMRAP
10 Double KB-Cleans 20/12
15 Double KB-Push Press 20/12
20 KB-Step Ups 20/12 (low box)
*E2MOM: 12 T2Bs
CF-INTERMEDIATE
STRENGTH
Front Rack Lunges
10-10-10-10
20 steps KB-loaded Death March
WOD: 12' AMRAP
6 Double KB-Cleans
9 Double KB-Push Press
12 KB-Step Ups (low box)
*E2MOM: 8 K2Es/Sit Ups
DIENSTAG 15.09.2020
CROSSFIT
STRENGTH: 14' E2MOM
5-7 Pull Ups @ BW
or 3-5 weighted
WOD: 15' AMRAP
6 Pistols
12 alt. DB-Snatches 22,5/15
18 Sit Ups
MITTWOCH 16.09.2020
CROSSFIT
STRENGTH 15' E3MOM
5 Deadlifts
WOD-WUP/SKILL: Thruster
WOD: "Fran" for time
21-15-9
Thrusters 40/30
Pull Up
DONNERSTAG 17.09.2020
CROSSFIT
SKILL [cap 12']
Handstand Push Up
STRENGTH 12' EMOM
even: 3-5 HSPUs
odd: 6-8 Pistols
WOD: 20' AMRAP
12/8cal. Row/Ski
12 D-Ball over the Shoulder 20/10
24 Double Unders
*E2MOM: 3 HSPUs
FREITAG 18.09.2020
CROSSFIT
WOD: "The Seven" 7 RFT [cap 50']
7 HSPUs
7 Thrusters 40/30
7 K2E
7 Deadlifts 110/75
7 Burpees
7 KB-Swings 24/16
7 Pull Ups
SAMSTAG 19.09.2020
FUN DAY
STRENGTH:
Work up to 90% of yor 1RM Push Press [cap 10']
Into:
15' E3MOM
3-5 Push Press @90%
WOD A: 10' AMRAP
400m Row
max rep Air Squats
WOD B: 10' AMRAP
400m Ski
max reps Push Ups
WOD C: 10' AMRAP
400m Run
max rep Pull Ups
*rest 5' betw. WODs
SONNTAG 20.09.2020
FREE GYM