MONTAG 14/11/2022
STRENGTH
Strict Press
10-10-10-10
*Superset with: 6-8 Hang Power Cleans
WORKOUT
For time…
50 KB-Russian Swings
25 Front Squats 30/20
40 KB-Russian Swings
20 Front Squats 35/25
30 KB-Russian Swings
15 Front Squats 40/30
20 KB-Russian Swings
10 Front Squats 45/35
10 KB-Russian Swings
5 Front Squats 50/40
*use a 24/16kg KB!
Cap: 20’
DIENSTAG 15/11/2022
CROSSFIT
STRENGTH/SKILL
Snatch
5-5-5-5-5-5
WORKOUT
For time…
2 Rounds of
10/8 cal. Row/Ski
10 DB-Deadlifts 22,5/15
1’ rest
2 Rounds of
10/8cal Row/Ski
10 DB-Hang Power Cleans 22,5/15
2 Rounds of
10/8cal. Row/Ski
10 DB-Push Press 22,5/15
1’ rest
2 Round of
10/8cal Row/Ski
10 Devil Press 22,5/15
CF-INTERMEDIATE
STRENGTH/SKILL
Snatch
WORKOUT
For time…
2 Rounds of
7/5 cal. Row/Ski
7 DB-Deadlifts
1’ rest
2 Rounds of
7/5 cal. Row/Ski
7 DB-Hang Power Cleans
2 Rounds of
7/5 cal. Row/Ski
7DB-Push Press
1’ rest
2 Round of
7/5 cal. Row/Ski
7 Devil Press
MITTWOCH 16/11/2022
CROSSFIT
STRENGTH
Back Squat
8-8-8-8
*Superset with: 10-15 unbroken Wall Balls
WORKOUT
10 Rounds for time…
3 Thrusters 40/30
6 Pull Ups
18 Double Unders
DONNERSTAG 17/11/2022
STRENGTH
DB-Bench Press
10-10-10-10
*Superset with: 10-12 Inverted Rows
WORKOUT
5 Rounds for time…
12 DB-Push Press 20/15
8 Pull Ups
150m Run
CF-INTERMEDIATE
STRENGTH
DB-Bench Press
10-10-10-10
*Superset with: 10-12 Inverted Rows
WORKOUT
5 Rounds for time…
8 DB-Push Press
5 Pull Ups
150m Run
FREITAG 18/11/2022
CROSSFIT
STRENGTH
Front Rack Lunges
8-8-8-8/leg
WORKOUT
For time…
150 KB-American Swings 24/16
*EMOM: 5 Push Ups
SAMSTAG 19/11/2022
TEAM WORKOUT
STRENGTH
Deadlift
7-7-7-7-7
WORKOUT
In teams of 2…
8’ AMRAP
10m DB-Carry 35/25
5 Push Ups
3 Box Jumps
2’ rest
8’ AMRAP
7/5cal Bike
5 Wall Balls 10/6
3 Strict Pull Ups
2’ rest
8’ AMRAP
15 Double Unders
5 Hang Power Cleans 40/30
3 Push Press 40/30
2’ rest
8’ AMRAP
7 GHD-Sit Ups
10m Sled Push
5m Handstand Walk/2 Wall Walks
SONNTAG 20/11/2022
FREE GYM!