MONTAG 16.10.2023
CROSSFIT
STRENGTH
Superset
Bent over Row
DB-Bench Press
8-8-8-8
WORKOUT
14‘ AMRAP
12 T2B
9 Deadlifts 60/40
6 Hang Power Cleans 60/40
3 Push Press
DIENSTAG 17.10.2023
CROSSFIT
STRENGTH
12‘ E2MOM
1 Barbell Complex of..
4 Snatchgrip Deadlifts
3 Hang Power Snatches
2 OH Squats
WORKOUT
14‘ AMRAP
3 Power Snatches 42,5/30
6 Burpees over tha Bar
9 Deadlifts 42,5/30
CF-INTERMEDIATE
10‘ E2MOM
1 Barbell Complex of..
4 Snatchgrip Deadlifts
3 Hang Power Snatches
2 OH Squats
WORKOUT
12‘ AMRAP
3 Power Snatches 35/25
6 Burpees over tha Bar
9 Deadlifts 35/25
MITTWOCH 18.10.2023
CROSSFIT
STRENGTH
Strict Pull Ups
6-6-5-5-4-4
RX+: Weighted
Scaled: Eccentric 3-3-3-3-3-3 (5‘‘ down)
WORKOUT
Open 15.5
For time…
27-21-15-9
Cal. Row
Thrusters 42,5/30
DONNERSTAG 19.10.2023
CROSSFIT
STRENGTH
Superset
Single Leg Deadlifts
Split Squats
6 x 4/4
WORKOUT
25‘ EMOM (5 RNDs)
1‘ Double Unders
1‘ DB Hang C&J 17,5/12,5
1‘ Burpee Box Jumps
1‘ KB-Russian Swings 24/16
1‘ Rest
CF-INTERMEDIATE
STRENGTH
Superset
Single Leg Deadlifts
Split Squats
6 x 4/4
WORKOUT
20‘ EMOM (4 RNDs)
1‘ Double Unders
1‘ DB Hang C&J 17,5/12,5
1‘ Burpee Box Jumps
1‘ KB-Russian Swings 24/16
1‘ Rest
FREITAG 20.10.2023
CROSSFIT
STRENGTH
12‘ EMOM
Even: 5-7 strict Chin Ups
Odd: 3-5 strict HSPUs
WORKOUT
8 Rounds of…
150m Row
5 T2B
30‘‘ Rest
3‘ Rest
8 Rounds of…
150m Ski
10 Goblet Squats 40/30
30‘‘ Rest
SAMSTAG 21.10.2023
TEAM WORKOUT
STRENGTH
A: Front Squat
6-6-5-5-4-4
B: Bella Complex
1 Clean
1 SH2OH
1 Front Squat
1 SH2OH
WORKOUT
For time…
100 single arm DB-C&J´s 22,5/15
800/600m Ergo
80 Wall Balls 10/6
700/525m Ergo
60 D-Ball over the Shoulder 20/10
600/450m Ergo
40 Burpee Box Jumps
500/375m Ergo
20 Bar/Ring Muscle Ups/C2B´s
400/300m Ergo
SONNTAG 22.10.2023
FREE GYM!