MONTAG 13.11.2023
CROSSFIT
STRENGTH
A: 3x1’ (weighted) Deadhang
B: Backsquat
6-6-5-5-4-4
*Increase weight
WORKOUT
On a 10‘ running clock…
Buy in: 750/650m Row/Ski
In remaining time…
AMRAP
50 Dumbbell Snatches
30 Single Arm Dumbbell S2OH
10 Single Arm Devil Press
*RX 22,5/15
DIENSTAG 14.11.2023
CROSSFIT
SKILL
Sumo Deadlift High Pull
STRENGTH
Bent over Row
8-8-8-8
WORKOUT
5’ AMRAP
10 High Pulls
10 Sumo Deadlift High Pulls
10 Deadlifts
2’ Rest
5’ AMRAP
10 Powers Snatches
10 Overhead Squats
10 Push ups
RX 20/15
MITTWOCH 15.11.2023
CROSSFIT
SKILL
10’ Work on your Kip
STRENGTH
Heavy Farmers Walk
5x40m as heavy as possible
WORKOUT
For time…
150 Kettlebell-swings russian 24/16
Every time you break, or after 30 Reps do 1 round of “Cindy“
5 Pull ups
10 Push ups
15 Air Squats
DONNERSTAG 16.11.2023
CROSSFIT
STRENGTH
Deadlift
8-8-6-6-4-4
*Increase weight
3 seated high Box jumps after each Set
WORKOUT
Benchmark WOD “JACKIE“
2 Heats!
For time…
1000m Row
50 Thrusters 20/15
30 Pull ups
(scale Pull-ups with jumping Pull ups)
FREITAG 17.11.2023
CROSSFIT
STRENGTH
10‘ E2MOM
3 Wall Walks
WORKOUT
5 Rounds-EMOM – 45‘‘ work/15‘‘ rest
1. 12/9 Cal Row
2. Max Wall Balls 10/6
3. 12/9 Cal Ski
4. Max Burpee Bar touches
2’ Rest
SAMSTAG 18.11.2023
TEAM WORKOUT
STRENGTH
A: Bench Press
6-6-6-6-6
B: Strict Press
8-8-8-8
WORKOUT
D-Ball Fun
20’ Amrap
10 D-Ball Squats
10 D-Ball Lunges
10 D-Ball Box Step ups
10 D-Ball Hang Squat Clean
10 D-Ball Thruster
10 D-Ball Shoulder 2 Shoulder
RX: 20/10
Every time you let go of your D-Ball you do 10 Burpees
SONNTAG 19.11.2023
FREE GYM!