MONTAG 20/12/2021
CROSSFIT
STRENGTH: 4 Super Sets
6/6 Elevated BB-Lunges
8 DB-Romanian Deadlifts
90" rest
WORKOUT: 15' AMRAP
Max Push Ups
5 Hang Power Cleans 60/40
10 T2B
15 Double Unders
*Score = Total Push Ups
DIENSTAG 21/12/21
CROSSFIT
STRENGTH: 15' E3MOM
1 Complex
7 Strict Press
5 Push Press
3 Push Jerks
WORKOUT: "Cindy" 20' AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
CF-INTERMEDIATE
STRENGTH: 12' E3MOM
1 Complex
5 Strict Press
3 Push Press
1 Push Jerk
WORKOUT: 15' AMRAP
3 Pull Ups
6 Push Ups
9 Air Squats
MITTWOCH 22/12/2021
CROSSFIT
SKILL
KB-Clean & Jerk
WORKOUT: "Kettlebell-DT"
20 RFT
12 KB Deadlifts
9 KB Cleans
6 KB Jerks
DONNERSTAG 23/12/2021
STRENGTH
A: Back Squat
5-5-5-5-5
B: 3 Sets
Max unbroken Wall Balls
*90" Rest betw. Sets
WORKOUT: For time
21-15-9-3
HSPUs
Deadlifts 100/70
CF-INTERMEDIATE
A: Back Squat
8-8-8-8
B: 3 Sets
Max unbroken Wall Balls
*120" Rest betw. Sets
WORKOUT: For time
21-15-9-3
Heavy DB-Push Press
Deadlifts @50% of your 1RM
FREITAG 24/12 bis SONNTAG 26/12
FREE GYM 05:00-24:00 Uhr
FROHE WEIHNACHTEN EUCH ALLEN!!