MONTAG 12/12/2022 CROSSFIT STRENGTH BB-Hip Thrusts 3 x 8-12 *Superset with: 20m heavy D-Ball Lunges WORKOUT "CINDY" 20' AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats
DIENSTAG 13/12/2022
CROSSFIT
STRENGTH
A: Front Squat
3 x 7
*Superset with: 60'' Wall Sit
B: 10 x 10 Wall Balls - AFAP
*rest as needed
WORKOUT
15 Hang Power Snatches 40/27,5
1 RND of Helen
9 Hang Power Snatches 45/30
1 RND of Helen
6 Hang Power Snatches 50/35
1 RND of Helen
*1 RND of Helen:
400m Run/Row or Ski
21 KB-American Swings 24/16
12 Pull Ups
CF-INTERMEDIATE
STRENGTH A: Front Squat 3 x 7 *Superset with: 40-60'' Wall Sit B: 8 x 8 Wall Balls - AFAP *rest as needed WORKOUT 12 Hang Power Snatches 1 RND of scaled Helen 6 Hang Power Snatches 1 RND of scaled Helen 3 Hang Power Snatches 1 RND of scaled Helen *1 RND of scaled Helen: 250m Run/Row or Ski 14 KB-American Swings 24/16 8 Pull Ups
MITTWOCH 14/12/2022
CROSSFIT
STRENGTH
Bench Press
3 x 6-8
*Superset with: 10-12 Bent Over Rows
WORKOUT
For time...
21-15-9
Burpees ov. the Bar
Deadlifts 60/40
Air Squats
DONNERSTAG 15/12/2022
CROSSFIT
STRENGTH
A: 10' EMOM
1-2 heavy weighted Pull Ups
B: 10' EMOM
3-5 heavy weightd Push Ups
WORKOUT
10 RFT...
9 Wall Balls
6 Hang Power Cleans 40/30
3 Burpees over the Bar
CF-INTERMEDIATE
DONNERSTAG 15/12/2022 CROSSFIT STRENGTH A: 10' EMOM 1 eccentric Pull Up (4-6‘‘ down) B: 10' EMOM 5-8 Push Ups WORKOUT 10 RFT... 6 Wall Balls 4 Hang Power Cleans 2 Burpees over the Bar
FREITAG 16/12/2022 CROSSFIT STRENGTH Deadlift 4 x 7 *Superset with 5 high Box Jumps WORKOUT For time... 30 Box Jumps 30 Push Ups 60 KB-American Swings 24/16 20 Box Jumps 20 Push Ups 40 KB-American Swings 10 Box Jumps 10 Push Ups 20 KB American Swings SAMSTAG 17/12/2022 TEAM WORKOUT STRENGTH A: 15' E3MOM 2 x 10m heavy Sled Push B: DB-Strict Press 10-10-8-8-6-6 WORKOUT For time, in teams of 2... 1.000 reps of Wall Balls 8/6 Cal. Row Push Ups Sit Ups 45' cap
SONNTAG 18/12/2022
FREE GYM!