MONTAG 28.10.2019
CF-BASICS
MODUL III - PRESS
CROSSFIT
STRENGTH
Weighted Pull Ups
2-2-2-2-2-2-2
WOD – OPEN WOD 20.3
21-15-9
Deadlifts 102kg/70
HSPUs
21-15-9
Deadlifts 143/93
50ft Handstand Walk
Time cap 9min.
CF-ENDURANCE
WOD for Time [cap 45min]
21-15-9
Push Press 40/25
T2B
1500m Row
21-15-9
Deadlifts 60/40
Wall Balls 8/6
1500m Ski
21-15-9
Devil Press 17,5/12,5
Burpee Box jump overs
DIENSTAG 29.10.2019
WL-BASICS
MODUL V - WEIGHTLIFTING
CROSSFIT
STRENGTH
Front Squats
6-6-6-6-6
STRENGTH B
Split Squats
12-12-12-12
WOD – for Time 21-15-9
DB-Thrusters 22,5/17,5
*100 Double Unders betw. 21-15-9
MITTWOCH 30.10.2019
CF-BASICS
MODUL IV - PULL
CROSSFIT
STRENGTH
Bent over Rows
8-8-8-8-8
WOD – “Ricky“ 20‘ AMRAP
10 Pull Ups
5 DB-Deadlifts 35/22,5
8 Push Press 60/40
CF-SKILLS & GYMNASTICS
Handstand
- Handstand Hold
- Handstand Push Up
- Handstand Walk
Rope Climb
DONNERSTAG 31.10.2019
CF-BASICS
MODUL I - BASICS
CROSSFIT
STRENGTH A
BB-High Pulls
8-8-8-8
STRENGTH B
BB-Shrugs
4 x AMRAP
WOD 8‘ AMRAP
5 Burpee Box Jumps
5 Hang Power Cleans 60/40
STRENGTH CLUB
STRENGTH A
Back Squat
3-3-3-3-3-3-3
STRENGTH B
Close Stance DB-Squats
10-10-10-10
STRENGTH C
Calf Raises
3 x AMRAP
FREITAG 01.11.2019
FREE GYM!
SAMSTAG 02.11.2019
TEAM WORKOUT
STRENGTH
Bench Press
6-6-6
3-3-3
WOD in Teams of 2 - 4 RFT
50cal row/ski (25cal. p.p.)
15 Deadlifts 80/60
12 DB-Push Press 22,5/15
9 K2E
SONNTAG 03.11.2019
FREE GYM!
Comentários