MONTAG 27.11.2023
CROSSFIT
STRENGTH
Each set to be completed “On the 2:00”:
Wave #1
Set #1 – 6 Back Squats @ 70% of 1RM Back Squat
Set #2 – 4 Back Squats @ 75% of 1RM Back Squat
Set #3 – 2 Back Squats @ 80% of 1RM Back Squat
Wave #2
Set #4 – 6 Back Squats @ 75% of 1RM Back Squat
Set #5 – 4 Back Squats @ 80% of 1RM Back Squat
Set #6 – 2 Back Squats @ 85% of 1RM Back Squat
WORKOUT
For Time...
21 Deadlift 100/70
9 Burpees over Bar
15 Deadlift 100/70
15 Burpees over Bar
9 Deadlift 100/70
21 Burpees over Bar
DIENSTAG 28.11.2023
CROSSFIT
STRENGTH
Snatch Deadlift
6-6-6-6-6
WORKOUT
8’ AMRAP
8 Hang Power Snatch
8 Box Jumps
3’ Rest
8’ Amrap
8 OHS
8 T2B
Rx 40/30
CF-INTERMEDIATE
by coach
MITTWOCH 29.11.2023
CROSSFIT
WORKOUT
SKILL
10’ Work on your Kip -> Focus on T2B
AMRAP SWEAT SESSION 35’
0-5’ AMRAP:
45/30 cal Row/Ski
Max Russian KB-Swings in remaining Time 24/16
5-10’ AMRAP:
10 Push ups
10 Sumo Deadlift High Pulls 30/20
10 Sit ups
10-15’ AMRAP:
45/30 cal Ski/row
Max Russian KB-Swings in remaining Time 24/16
15-20’ AMRAP:
10 Push ups
10 Sumo Deadlift High Pulls 30/20
10 Sit ups
25-30’ AMRAP:
20 Shuttle Runs (5m/10m)
Max Russian KB-Swings in remaining Time 24/16
30-35’ AMRAP:
10 Push ups
10 Sumo Deadlift High Pulls 30/20
10 Sit ups
DONNERSTAG 30.11.2023
CROSSFIT
STRENGTH
Bulgarian Split Squats
6/6-6/6-6/6-6/6-6/6
30’’ L-sit Hold after each set
Weighted Good Morning (Barbell)
8-8-8-8
WORKOUT
12’ AMRAP
35 DU
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks
Rx: 60/40
CF-INTERMEDIATE
by Coach
FREITAG 01.12.2023
CROSSFIT
STRENGTH
Super Set:
Bench Press
6-6-6-6-6
Biceps DB-Curl
12/12-12/12-12/12-12/12
WORKOUT
5 x 2’ AMRAP
30 Air Squats (scaled 20 Reps)
max Med Ball Cleans 10/6
1’ rest
SAMSTAG 02.11.2023
TEAM WORKOUT
STRENGTH
A: Thruster
5-5-4-4-3-3
*increase Weight
B: Back Rack Lunges (Barbell):
8/8-8/8-8/8-8/8
WORKOUT
For Time in Teams of 2 i go you go style, resting Buddy Planks in the First Part and Deadhangs in the 2nd Part
12 Rounds each
24 Double Unders
8 alternating DB Power Snatch 22,5/15
into 6 Rounds each
12 Wall Balls 10/6
2/2 Single arm Devil Press
SONNTAG 03.12.2023
FREE GYM!
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