MONTAG 11/12/2023
CROSSFIT
STRENGTH
A: 10’ EMOM
5 Front Squats (starting from the Floor) (60-70% of 1RM)
B: Accumulate a 2’30’’ Deadhang
TC: 5’
WORKOUT
12’ AMRAP
10 Push Press 43/30
10 Back Rack Lunge 43/30
10 Slam Balls 20/10
DIENSTAG 12/12/2023
CROSSFIT
STRENGTH
EMOM 10’
6 Deadlifts (60-70% of 1RM)
WORKOUT
20’ AMRAP
20 Single-under crossovers
10 Burpee Pull-ups
12 Sit-ups
CF-INTERMEDIATE
by coach
MITTWOCH 13/12/2023
CROSSFIT
STRENGTH
A: Hip Thrust
12-12-12-12
B: Bulgarian Split Squats
5 x 6/6
WORKOUT
10' AMRAP
2-4-6-8-10-....
Push-Ups
Air Squats
DONNERSTAG 14/12/2023
CROSSFIT
STRENGTH
A: Bent over Row (Barbell)
8-8-6-6-4-4
B: DB-Romanian Deadlift
10-10-10-10
WORKOUT
For Time...
50 Lunges
50 Air Squats
50 Box Step ups
3’ Rest
50 Box Step ups
50 Air Squats
50 Lunges
CF-INTERMEDIATE
by Coach
FREITAG 15/12/2023
CROSSFIT
STRENGTH
A: Inverted Row
12-12-12-12
B: Front Rack Lunges (Barbell)
5 x 5/5
WORKOUT
3 Rounds for time...
20 KB-Swings russian 24/16
20 Hand Release Push-ups
SAMSTAG 16/12/2023
TEAM WORKOUT
STRENGTH
A: Pendlay Row
8-8-8-8-8
B: 10' EMOM
6 Deadlift (62-72% of 1RM)
WORKOUT
350 cal. Row in Teams of 2
Partner 1
Max cal. Row/Ski
Partner 2
10 Bar facing Burpees
10 Thruster 43/30
20 Single-under crossovers
*Change every Time Partner 2 has done 1 Round
The Wod is done when you reach 350 cal.
SONNTAG 17/12/2023
FREE GYM!