MONTAG 27/12/2021
CROSSFIT
STRENGTH: 15' E3MOM
1 Complex
7 Deadlifts
5 Hang Power Cleans
3 Push Jerks
WORKOUT
21-15-9-3
Push Ups
Front Squats 60/40
*do 3 Rope Climbs after every RND!
DIENSTAG 28/12/2021
CROSSFIT
SKILL: Kip-Technique
T2B/K2E
Pull Up (only if you can do 5 strict Pull Ups!)
WORKOUT
For time
50-40-30-20-10
Wall Balls 10/6
*do 10 Pull Ups or T2Bs after every RND!
CF-INTERMEDIATE
SKILL: Kip-Technique
T2B/K2E
Pull Up (only if you can do 5 strict Pull Ups!)
WORKOUT
For time
40-30-20-10-5
Wall Balls 10/6
*do 6 Pull Ups or T2Bs/K2Es betw. every RND!
MITTWOCH 29/12/2021
CROSSFIT
STRENGTH/SKILL
Clean & Jerk
WORKOUT
20' AMRAP
250m Row
15 Air Squats
10 Push Ups
5 Pull Ups
1 Clean & Jerk 90/60
DONNERSTAG 30/12/2021
STRENGTH: 12' E3MOM
1 Super set of:
6-8 Bench Press
8-12 Bend over Rows
WORKOUT
A: Row 2K AFAP
2' Rest
Max Bench Press
Rx: 100% of Bodyweight
Scaled: 50-60% of Bodyweight
2' Rest
B: Ski 2K AFAP
2' Rest
Max unbroken Wall Balls
Rx: 10/6
Scaled: 6/4
Total time cap: 30'
CF-INTERMEDIATE
STRENGTH: 12' E3MOM
1 Super set of:
8-10 Bench Press
10-12 Bend over Rows
WORKOUT
A: Row 1K AFAP
1' Rest
Max Bench Press @50-60% of Bodyweight
2' Rest
B: Ski 1K AFAP
1' Rest
Max unbroken Wall Balls
Total time cap: 20'
FREITAG 31/12/2021
SILVESTER TEAM-WOD
STRENGTH: Deadlift
"Find your 1RM"
WORKOUT: "The Countdown"
For time, in teams of 2
(50/50 - I go, you go)
100 Deadlifts @40% of your 1RM
90 Wall Balls 10/6
80 Deadlifts @50% of your 1RM
70 Box Jumps
60 Deadlifts @60% of your 1RM
50 Burpees
40 Deadlifts @70% of your 1RM
30 HSPUs or Hand release Push Ups
20 Deadlifts @80% of your 1RM
10 Rope Climcs
FINISHER:
10-9-8-7-6-5-4-3-2-1
T2B‘s
*Do 30 Russian Twists btw. every set!
SAMSTAG 01/01/2022
Happy New Year!!
FREE GYM!
SONNTAG 02.01.2022
FREE GYM!
Комментарии