MONTAG 17/10/2022
CROSSFIT
STRENGTH
A: Back Squat
Find your 1RM
B: Split Squat
3 x 5/5 – Superset with 10m heavy DB-Lunges
WORKOUT
For time…
100 Burpees
*E2MOM 5/5 DB-Snatches 25/17,5
DIENSTAG 18/10/2022
CROSSFIT
STRENGTH
4 x 5/5 BB-Step Ups 20‘
Superset with 10 heavy Double KB-Russian Swings
WORKOUT
20‘ E2MOM
1 Rope Climb
3 Devil Press 22,5/15
6 T2B
9 Wall Balls 10/6
CF-INTERMEDIATE
CROSSFIT
STRENGTH
4 x 5/5 BB-Step Ups 20‘
Superset with 10 heavy KB-Russian Swings
WORKOUT
14‘ E2MOM
1 Rope Climb
3 Devil Press
6 T2B
9 Wall Balls
MITTWOCH 19/10/2022
CROSSFIT
SKILL
Handstand Hold
STRENGTH
Pull Ups
5x5 (weighted if possible)
WORKOUT
For time…
21 Hang Power Cleans 30/20
21 Push Press 30/20
15 Hang Power Cleans 45/30
15 Push Press 45/30
9 Hang Power Cleans 60/40
9 Push Press 60/40
DONNERSTAG 20/10/2022
CROSSFIT
STRENGTH
Deadlift
10-8-6-4-2
Work up to 80-90%of your 1RM
B: Sled Push
4 x 20m
WORKOUT
For time…
50-40-30-20-10
Push Ups
10-20-30-40-50
Double Unders
*E2MOM: 10 T2B
FREITAG 21/10/2022
CROSSFIT
STRENGTH
Bench Press
5 x 6
Superset with 8-10 Muscle Snatches
WORKOUT
For time…
100 Air Squats
80 Sit Ups
60 Wall Balls 10/6
40 T2B
20 DB-Squats 22,5/15
SAMSTAG 22/10/2022
FUN DAY
STRENGTH
A: Sled Pull
5 x 10m
B: 12‘ E2MOM
5-7 Weighted Push Ups
WORKOUT
For time, in teams of 2…
30 Hang Power Cleans 40/20
30 Box Jumps
30 cal. Ski
20 Power Cleans 50/30
20 Box Jump overs
20 cal. Ski
10 Squat Cleans 60/40
10 Burpee Box Jump overs
10 cal. Ski
Into: 100cal. Row
+ AMRAP Burpees
SONNTAG 23/10/2022
FREE GYM!