MONTAG 31/10/2022
Happy Halloween! 🎃
CROSSFIT
STRENGTH
A: Front Squat
5-5-5-5-5
B: Push Press
10-8-6-4-2
WORKOUT
9' AMRAP
30 Double Unders
3 Deadlifts 120/80
DIENSTAG 01/11/2022
FREE GYM!
MITTWOCH 02/11/2022
#Heute in einem Monat ist CrossFit3430-Weihnachtsfeier! SAVE THE DATE!!
CROSSFIT
STRENGTH
5 Super Sets of
5 (Weighted) Chin Ups
7 (Weighted) Dips
2' Rest
WORKOUT
10-9-8-7-6-5-4-3-2-1
Burpee Box Jumps
KB-American Swings 24/16
*E2MOM: 7 T2B
DONNERSTAG 03/11/2022
CROSSFIT
STRENGTH
Back Squat
12-10-8-6-4-2
*Superset with 20m D-Ball Lunges
WORKOUT
For time..
21 OH-Squats 30/20
1 Rope Climb
15 OH Squats 40/27,5
3 Rope Climbs
9 OH Squats 50/35
6 Rope Climbs
CF-INTERMEDIATE
STRENGTH
Back Squat
12-10-8-6
*Superset with 10m D-Ball Lunges
WORKOUT
For time..
15 OH-Squats
1 Rope Climb
9 OH Squats
2 Rope Climbs
6 OH Squats
3 Rope Climbs
FREITAG 04/11/2022
CROSSFIT
STRENGTH
Bench Press
12-12-12-12
*Superset with: 7 Heavy DB-Burpees
WORKOUT
5 Rounds for time..
15 Box Jumps
9 Push Press 40/27,5
6 Pull Ups
SAMSTAG 05/11/2022
CROSSFIT
STRENGTH
Deadlift
6-6-6
3-3-3
1-1-1
WORKOUT
In teams of 4
5 x 8' EMOM
min 1: cal. Row
min 2: Wall Balls 8/4
min 3: Sit Ups
min 4: cal. Ski
min 6: Box Jumps 20/24'
min 7: KB-Russian Swings 24/16
min 8: Rest
*work sync!
SONNTAG 06/11/2022
FREE GYM!