MONTAG 30/01/2023
CROSSFIT
STRENGTH
A: 12' E3MOM
2 x 10m heavy Sled Push
B: 12' E3MOM
5 Deadlifts
WORKOUT
For time...
50 Double unders
50 DB OH-Lunges 22,5/15
40 Double unders
40 DB OH-Lunges 22,5/15
30 Double unders
30 DB OH-Lunges 22,5/15
20 Double unders
20 DB OH-Lunges 22,5/15
10 Double unders
10 DB OH-Lunges 22,5/15
DIENSTAG 31/01/2023
CROSSFIT
SKILL/STRENGTH
Snatch & OH-Squat
STRENGTH
12' E2MOM
3 Snatches
3 OH-Squats
WORKOUT
For time...
21-15-9-6
Cal. Row/Ski or Bike
HSPU´s
CF-INTERMEDIATE
SKILL/STRENGTH
Snatch & OH-Squat
STRENGTH
12' E2MOM
3 Snatches
3 OH-Squats
WORKOUT
For time...
15-12-9-3
Cal. Row/Ski or Bike
Push Press
MITTWOCH 01/02/2023
CROSSFIT
SKILL/STRENGTH
Pull Up
6 x 3-5 weighted if possible
WORKOUT
10 Rounds for time...
5 Hang Power Cleans 50/35
5 Push Press 50/35
200m Row/Ski
TC: 18'
DONNERSTAG 02/02/2023
CROSSFIT
WORKOUT
A: 3 Rounds of...
600m Row - AFAP
1' rest
Max Reps Bench Press @70% of your 1RM
B: 3 Rounds of...
600m Ski - AFAP
1' rest
50 Russian Swings 24/16
(unbroken if possible!)
C: 3 Rounds of...
150 Double Unders
1' rest
Max unbroken Wall Balls 10/6
2' rest betw. WOD A, B & C
Total TC: 50'
CF-INTERMEDIATE
WORKOUT
A: 3 Rounds of...
400m Row - AFAP
1' rest
Max Reps Bench Press @70% of your 1RM
B: 3 Rounds of...
400m Ski - AFAP
1' rest
35 Russian Swings
(unbroken if possible!)
C: 3 Rounds of...
100 Double Unders
1' rest
Max unbroken Wall Balls
2' rest betw. WOD A, B & C
Total TC: 50'
FREITAG 03/02/2023
CROSSFIT
STRENGTH
Back Squat
7 x 3
WORKOUT
2 Rounds for time...
21-15-9
DB-Push Press 20/15
T2B
*Do 50 Double Unders betw. 21, 15 & 9
*3' rest betw rounds!
SAMSTAG 04/02/2023
TEAM-WORKOUT
STRENGTH
4 Super sets of...
5 Push Press @70% of your 1RM
12 Supinated Bent over Rows
WORKOUT
2 x 20' AMRAP
In teams of 2...
0-10': AMRAP:
3 Devil Press 17,5/12,5
4 T2B
5cal. Ski
10-20': AMRAP
3 Box Jump overs
4 Ring Dips
5 cal. Row
3' rest
SONNTAG 05/02/2023
FREE GYM!