CROSSFIT3430 "GIRLS WEEK" MONTAG 26/09/2022 CROSSFIT STRENGTH 20 Rep Squat Programm Week 4 of 6 A: Back Squat Work up to a heavy set of 2-3 B: 20 Reps @40-50% of 1 RM WORKOUT: "HELEN" 3 Rounds for time.. 400m Run 21 KB-Swings 24/16 12 Pull Ups
DIENSTAG 27/09/2022 CROSSFIT SKILL/STRENGTH 14' E2MOM 3 Snatch Grip Deadlifts 2 Hang Power Snatches 1 Hang Snatch WORKOUT: "ANNIE" For time... 50-40-30-20-10 Double Unders Sit Ups
MITTWOCH 29/09/2022 CROSSFIT STRENGTH Deadlift 5-5-5@70% - 60" rest 3-3-3@80% - 90" rest 1-1-1@90% - 120" rest WORKOUT: "FRAN" For time... 21-15-9 Thrusters 42,5/30 Pull Ups
DONNERSTAG 30/09/2022
CROSSFIT
STRENGTH
Paused OH-Squat
6 x 4 [1-2-1-1]
WORKOUT: "KELLY"
5 Rounds for time...
400m Run
30 Box Jumps
30 Wall Balls 10/6
FREITAG 01/10/2022 CROSSFIT STRENGTH Bench Press 6-6-6@60% 60" rest 4-4-4@70% 90" rest 2-2-2@80% 120" WORKOUT: "JACKIE" For time... 1000m Row 50 Thrusters 20/15 30 Pull Ups
SAMSTAG 02/10/2022
FUN DAY
STRENGTH
A: Sled Push
4 x 20m
B: Farmers Carry
6 x 20m
WORKOUT: "GIRLS REMIX"
For time, in teams of 2...
Buy in...
"KAREN"
150 Wall Balls 10/6
immediately into...
"ANGIE"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Cash out...
"GRACE"
30 Clean & Jerks 60/40
SONNTAG 02/10/2022
FREE GYM!