MONTAG 02.10.2023
CROSSFIT
STRENGTH
Strict Press
10-8-6-4-2
*Superset with 2-3 Push Press
WORKOUT
15' E3MOM
12 DB-Thrusters 40/27,5
6 C2B Pull Ups
3 HSPUs
*rest of time: max. cal. of choice
Score = total cal.
DIENSTAG 03.10.2023
CROSSFIT
STRENGTH
Snatch
3-3-3-3-3-3
WORKOUT
"KAREN"
For time...
150 Wall Balls 10/6
CF-INTERMEDIATE
STRENGTH
Snatch
5-5-5-5-5-5
WORKOUT
"KAREN"
For time...
150 Wall Balls
MITTWOCH 04.10.2023
CROSSFIT
STRENGTH
Front Squat
10-8-6-4-2
*Superset with 10 supinated Bent over Rows
WORKOUT
100 DB-Step Ups 1 x 25/17,5
*EMOM:
3 strict Pull Ups
5 Push Ups
DONNERSTAG 05.10.2023
CROSSFIT
STRENGTH
Deadlift
10-8-6-4-2
WORKOUT
For time
21-18-15-12-9-6-3
D-Ball Cleans 20/10
Burpee Box Jumps 20/24''
TC: 20'
CF-INTERMEDIATE
STRENGTH
Deadlift
10-8-6-4-2
WORKOUT
For time
21-15-9-3
D-Ball Cleans 20/10
Burpee Box Jumps 20/24''
FREITAG 06.10.2023
CROSSFIT
STRENGTH
Weighted Dips
10-8-6-4-2
*Superset with
3-5 Strict/weighted Pull Ups
WORKOUT
For time...
50 Hang Power Cleans 40/27,5
100 Air Squats
300m Run
25 Hang Power Cleans 50/35
50 Air Squats
600m Run
TC: 20'
SAMSTAG 07.10.2023
CROSSFIT
STRENGTH
A: Back Squat
10-8-6-4-2
B: Farmers Carry
4 x 150m
2' rest
WORKOUT
For time, in teams of 2...
2 RNDs of..
Partner A: 1 Mile Run
Partner B: AMRAP
5 Hang Power Snatches 40/27,5
10 Wall Balls 10/6
15 Push Ups
SONNTAG 08.10.2023
FREE GYM!