MONTAG 01.11.2021
FREE GYM!
DIENSTAG 02.11.2021
CROSSFIT
STRENGTH
A: Strict Press
5-5-5-5-5
B: DB-Seal Rows
3 x 8-12
WORKOUT
3 x 3’ AMRAP
7 DB-Push Press
5 Pull Ups
3 Burpee Box Jumps
90'' rest betw. AMRAP´s
FINISHER
Accumulate a 3' Handstand Hold
cap 5'
CF-INTERMEDIATE
STRENGTH
A: Strict Press
8-8-8-8
B: DB-Seal Rows
3 x 8
WORKOUT
3 x 3’ AMRAP
6 DB-Push Press
4 Pull Ups
2 Burpee Box Jumps
2’ rest betw. AMRAP´s
FINISHER
Accumulate a 2’ Handstand Hold
cap 5'
MITTWOCH 03.11.2021
CROSSFIT
STRENGTH
Clean Complex
- Clean
- Hang Power Clean
- Front Squat
WORKOUT
4 RFT
500m Row
20 American Swings
10 Burpee Box Jumps
DONNERSTAG 04/11/2021
CROSSFIT
STRENGTH
A: Back Squat
12-8-6-4-2-1
*work up to 90% of your 1RM
B: 10' E2MOM
10m DB-Walking Lunges
WORKOUT
For time
Buy in: 50cal. of choice
3 RNDs of
6/6 DB-Snatches
12 T2B
18 Double Unders
24 Wall Balls
Buy out: 50cal. of choice
cap 20'
CF-INTERMEDIATE
STRENGTH
A: Back Squat
12-8-6-4-2-1
*work up to 70% of your 1RM
B: 8’ E2MOM
10m DB-Walking Lunges
WORKOUT
Buy in: 30cal. of choice
3 RNDs of
4/4 DB-Snatches
8 T2B
12 Double Unders
16 Wall Balls
Buy out: 30cal. of choice
cap 20'
FREITAG 05/11/2021
CROSSFIT
SKILL/STRENGTH
Handstand
- Hold
- Walk
WORKOUT
30' AMRAP
300m Row
20 Air Squats
10 Push Ups
300m Ski
20 Muscle Cleans & Press
10 T2B
SAMSTAG 06/11/2021
FUN DAY
STRENGTH
4 RNDs of
3-5 heavy Deadlifts or Tire Flips
AMRAP Strict HSPU´s
3-5 Rope Climbs or 1-2 legless Rope Climbs
2 x heavy Sled Push
*Not for time - rest as needed betw. exercises!
WORKOUT
For time, in teams of 2
50 unbroken Partner Wall Balls
100 Deadlifts
100 Burpees over the Bar
100 Pull Ups
100 Double Unders
100 cal. Ski
100 Box Jumps
100cal. Row
100 Push Ups
100 K2E
100 Lunges
Buy out: 50 unbroken Partner Wall Balls
SONNTAG 07/11/2021
FREE GYM!
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