MONTAG 15/11/2021
CROSSFIT
STRENGTH
A: Back Squat
5-5-5-5-5
B: 2 Sets of
15 Goblet Squats (easy)
10 Goblet Squats (medium)
5 Goblet Squats (heavy)
10 Goblet Squats (medium)
15 Goblet Squats (easy)
2' Rest betw. sets
WORKOUT
15' EMOM
min. 1: 15/12 cal. Ski
min. 2: 5 heavy Front Squats
min. 3: Max Pull Ups or Muscle Ups
DIENSTAG 16/11/2021
STRENGTH
Shoulder Complex
(Week 2)
+ 2,5-5% of last week!
3 Sets of
2 Strict Press
3 Push Press
4 Split/Push Jerks
WORKOUT
15' AMRAP
6 T2B
6 Alt. DB-Snatches 30/22,5
6 Burpees
6 Box Jumps
CF-INTERMEDIATE
STRENGTH
Shoulder Complex
(Week 2)
+ 3-5% of last week!!
3 Sets of
2 Strict Press
3 Push Press
4 Split/Push Jerks
WORKOUT
10’ AMRAP
4 K2E
4 Alt. DB-Snatches
4 Burpees
4 Box Jumps
MITTWOCH 17/11/2021
SKILL/STRENGTH
KB-Snatch/Half Snatch
WORKOUT
15' AMRAP
30 Double Unders
15 Air Squats
10 Push Ups
20 Sit Ups
DONNERSTAG 18/11/2021
STRENGTH
5 Super Sets of
5 C2B Chin Ups
10-8-6-4-2 Weighted Push Ups
WORKOUT
3 RFT
30 Wall Balls 10/6
30 Box Jumps
30 Push Press 35/25
CF-INTERMEDIATE
STRENGTH
4 Super Sets of
5 Chin Ups
10-8-6-4-2 (Weighted) Push Ups
WORKOUT
3 RFT
20 Wall Balls 10/6
20 Box Jumps
20 Push Press 35/25
FREITAG 19/11/2021
STRENGTH
A: 4' EMOM
4 Power Snatches
B: 4' EMOM
3 Power Snatches
C: 4' EMOM
2 Power Snatches
D: 4' EMOM
1 Power Snatch
WORKOUT
15' to get as far as possible
4 RNDs
3 Thrusters 40/30
6 Pull Ups
9 American Swings 28/20
3 RNDs
3 Thrusters 50/35
6 Pull Ups
9 American Swings 28/20
2 RNDs
3 Thrusters 60/40
6 Pull Ups
9 American Swings 28/20
1 RND
3 Thrusters 70/45
6 Pull Ups
9 American Swings 28/20
SAMSTAG 20/11/2021
STRENGTH
5 Super Sets of
5 Deadlifts
2 Hang Power Clean & Jerks
TEAM WORKOUT
40' to get as far as possible
200cal. Row
200 Wall Balls 10/6
200 American Swings 24/16
*E5MOM: 10 G2OH 70/40
SONNTAG 21/11/2021
FREE GYM!