MONTAG 18.09.2023
CROSSFIT
STRENGTH
Thruster
Find your 3 RM!
TC: 15'
WORKOUT
Open WOD 16.5
21-18-15-12-9-6-3
Thrusters 43/30
Burpees over the Bar
TC: 20'
DIENSTAG 19.09.2023
CROSSFIT
STRENGTH
A: Strict Press
5 x 8
B: 20 reps @60% of ''A''
WORKOUT
21' E7MOM
80 Double Unders
40 alt. DB-Snatches 22,5/17,5
40 Double Unders
20 Burpees over the DB
CF-INTERMEDIATE
STRENGTH
A: Strict Press
5 x 8
B: 20 reps @60% of ''A''
WORKOUT
21' E7MOM
100 Single Unders
30 alt. DB-Snatches
50 Double Unders
10 Burpees over the DB
MITTWOCH 20.09.2023
CROSSFIT
STRENGTH
Deadlift
Find your 3 RM!
TC: 15'
WORKOUT
On a 15' clock:
50 Bar Facing Burpees
50 Wall Balls 10/6
800m of choice
Max reps Hang Squat Cleans in the remaining time 80/55
DONNERSTAG 21.09.2023
CROSSFIT
STRENGTH
5 Sets of..
150m KB-Front Rack Carry
2' rest betw. sets
WORKOUT
''DANIEL''
For time...
50 Pull Ups
400m Run
21 Thrusters 43/30
800m Run
21 Thrusters 43/30
400m Run
50 Pull Ups
CF-INTERMEDIATE
STRENGTH
5 Sets of..
150m KB-Front Rack Carry
2' rest betw. sets
WORKOUT
For time...
25 Pull Ups
400m Run
21 Thrusters 35/25
800m Run
21 Thrusters 35/25
400m Run
25 Pull Ups
FREITAG 22.09.2023
CROSSFIT
STRENGTH
Back Rack Lunges
5 x 5/5
WORKOUT
3 RFT...
40 KB-Russian Swings 24/16
20 Box Jumps
SAMSTAG 23.09.2023
TEAM-WORKOUT
STRENGTH
Back Squat
Find your 3 RM!
TC: 15'
WORKOUT
For time, in teams of 2...
3 rounds of:
40 T2B
10 Wall Climbs
into...
2 rounds of...
80 Push Ups
20 Hang Power Cleans 60/40
into...
1 round of...
160 Air Squats
40 Deadlifts 100/70
SONNTAG 24.09.2023
FREE GYM!