MONTAG 23.12.2019
CF-BASICS
Modul III - Press
CROSSFIT
STRENGTH
Single Arm DB-Sumo Deadlifts
4 x 8/8
STRENGTH B
Filly Lunges
3 x 6/6
WOD – 20-15-10-5 [cap 15‘]
D-Ball Squats 20/10
Pull Ups
*6 Strict HSPUs or 6 heavy seated DB-Strict Press betw. RNDs!
CF-ENDURANCE
WOD - 50‘ AMRAP
1000m Row/Ski
*every 500m:
3 Devil Press 20/15
6 Pull Ups
12 Sit Ups
24 Double Unders
DIENSTAG 24.12.2019
X-MAS WOD
MITTWOCH 25.12.2019
FREE GYM!
DONNERSTAG 26.12.2019
FREE GYM!
FREITAG 27.12.2019
CF-BASICS
Modul IV-Pull
CROSSFIT
STRENGTH
Bench Press
Find your 1RM
WOD – “Fran“ for Time
21-15-9
Thrusters 42,5/30
Pull Ups
SAMSTAG 28.12.2019
TEAM WORKOUT
STRENGTH A
Back Squat
6-6-6-6-6-6
STRENGTH B
Walking BB OH-Lunges
4 x 10m
WOD – for Time, in Teams of 2
Buy in: 2000m Row
Buddy A: Row
Buddy B: 30m Farmers Carry 25/15
100 Wall Balls 10/6
100 Box Jumps
100 Push Press 40/30
100 Pull Ups
100 Sit Ups
Buy out: 2000m Ski
Buddy A: Ski Erg
Buddy B: 20m Burpee Broad Jump
SONNTAG 29.12.2019
FREE GYM!