WORKOUT KW52

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!