MONTAG 11/10/2021
CROSSFIT
STRENGTH
Back Squat
A: 8' to find a heavy set of 6
B: 12' E3MOM 3 paused reps
WORKOUT
3 RNDs, each for time
25 unbroken Wall Balls 8/4
20 unbroken DB-Deadlifts 22,5/15
15 unbroken Push Ups
10 unbroken T2B´s
5 unbroken HSPU´s
Rest 2' betw. RNDs!
*every time you break - do 5 Burpee Box Jumps
DIENSTAG 12/10/2021
CROSSFIT
STRENGTH
Bench Press
10-9-8-7-6-5-4-3-2-1
Pull Ups
1-2-3-4-5-6-7-8-9-10
max. 60'' rest betw. super sets!
WORKOUT
For time
21-15-9
Hang Power Cleans 45/30
Push Press 45/30
*Do 3 Rope Climbs after 21,15 & 9!
CF-INTERMEDIATE
STRENGTH
Bench Press
10-8-6-4-2
Pull Ups
2-4-6-8-10
max. 90'' rest betw. super sets!
WORKOUT
For time
15-12-9-3
Hang Power Cleans
Push Press
*Do 1 Rope Climbs after 15,12,9 & 3!
MITTWOCH 13/10/2021
CROSSFIT
STRENGTH
Staggered KB-Deadlifts
4 x 12/12
Half Kneeling KB-Presses
4 x 12/12
WORKOUT
For time
27-21-15
cal. Row
Burpees
3' Rest
21-15-9
Devil Press
T2B
DONNERSTAG 14/10/2021
CROSSFIT
WORKOUT
In teams of 2
40' EMOM
min 1: 10-15 GHD-Sit Ups
min 2: 10-15cal. Ski
min 3: AMRAP 10m Sled Push (I go, you go)
min 4: 1-3 Rope Climbs
min 5: 10-15 Wall Balls 8/4
min 6: 150m Run or Row
min 7: 10m D-Ball Carry 60/40 (I go, you go)
min 8: Rest
CF-INTERMEDIATE
WORKOUT
In teams of 2
30' EMOM
min 1: 10-15 Sit Ups
min 2: 8-10cal. Ski
min 3: AMRAP 10m Sled Push (I go, you go)
min 4: 10 Wall Balls 8/4
min 5: 8-10 Pull Ups
min 6: Rest
FREITAG 15/10/2021
CROSSFIT
STRENGTH
Front Squats
10' to find a heavy Set of 2-3
into 8' E2MOM
2-3 heavy reps
WORKOUT
"FRAN"
for time
21-15-9
Thrusters 42,5/30
Pull Ups
SAMSTAG 16/10/2021
Bend over Row
8-8-8-8-8
DB-Inclined Bench Press
4 x AMRAP
"Filthy Fifty"
50 Box Jumps
50 Jumping Pull Ups
50 KB-Swings 24/16
50 Walking Lunges
50 K2E
50 Push Press 20/15
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders
*scaled = in teams of 2!
SONNTAG 17/09/2021
FREE GYM!
Comments