MONTAG 07/02/2022
CROSSFIT
SKILL: Thruster
STRENGTH: 10’ E2MOM
5 Thrusters
WORKOUT
4’ AMRAP
30 Wall Balls 10/6
20 American Swings 24/16
Max Pull Ups in rem. time
1’ Rest
4’ AMRAP
30 American Swings 24/16
20 Pull Ups
Max Wall Balls 10/6 in rem. time
1’ Rest
4’ AMRAP
30 Pull Ups
20 Wall Balls
Max American Swings 24/16 in rem. time
DIENSTAG 08/02/2022
CROSSFIT
STRENGTH: 3 Super sets
6-8 Bench Press
6-8 Bent over Rows
WORKOUT
For time:
100 Double Unders
50 Sit Ups
25 Hang Power Cleans 40/25
80 Double Unders
40 Sit Ups
20 Hang Power Cleans 50/30
60 Double Unders
30 Sit Ups
15 Hang Power Cleans 60/35
40 Double Unders
20 Sit Ups
10 Hang Power Cleans 70/40
20 Double Unders
10 Sit Ups
5 Hang Power Cleans 80/45
Cap. 20’
CF-INTERMEDIATE
STRENGTH: 3 Super sets
8 Bench Press
8 Bent over Rows
WORKOUT
For time:
80 Single Unders
40 Anchored Sit Ups
20 Hang Power Cleans 20/15
60 Single
30 Anchored Sit Ups
15 Hang Power Cleans 30/20
40 Single Unders
20 Anchored Sit Ups
10 Hang Power Cleans 40/25
20 Single Unders
10 Anchored Sit Ups
5 Hang Power Cleans 50/30
Cap. 20’
MITTWOCH 09/02/2022
CROSSFIT
CARDIO
00:00-09:00
2 RNDs of:
500m Row
400m Run or 400m Ski
09:00-18:00
10 RNDs of:
10 Alternating DB-Snatches 22,5/15
4 Burpee Box Jumps
18:00-27:00
2 RNDs of:
500m Row
400m Run or 400m Ski
27:00-35:00
10 RNDs of:
10 Push Press 35/25
10 Air Squats
35:00-44:00
2 RNDs of:
500m Row
400m Run or 400m Ski
DONNERSTAG 10/02/2022
CROSSFIT
STRENGTH: 3 Super Sets
6-8 Deficit Deadlifts (Standing on a 20kg Plate)
5/5 DB-Split Squats
Rest 3’ bete. Sets
WORKOUT
20 RFT
6 DB Walking Lunges 20/12,5
6 Wall Balls 10/6
6 T2B
Cap. 20’
CF-INTERMEDIATE
STRENGTH: 3 Super Sets
8 Deficit Deadlifts (Standing on a 20kg Plate)
5/5 DB-Split Squats
Rest 3’ bete. Sets
WORKOUT
15 RFT
4 DB Walking Lunges 20/12,5
4 Wall Balls
4 K2E
Cap. 20’
FREITAG 11/02022
CROSSFIT
STRENGTH
A: Push Complex week 5
(+ 3-5% of last week)
12' E3MOM
2 Strict Press
3 Push Press
4 Push Jerks
B: 4 Sets of
10-15 Weighted Hanging Knee Raises
WORKOUT
20’ to get as far as possible
10 Pull Ups
20cal of choice
10 Pull Ups
40 Push Ups
20cal of choice
10 Pull Ups
60 Plate Ground to OH 20/10
40 Push Ups
20cal of choice
10 Pull Ups
120 Double Unders
60 Plate Ground to OH 20/10
40 Push Ups
20cal of choice
10 Pull Ups
SAMSTAG 12/02/2022
FUN DAY
STRENGTH
Paused Back Squats
10 x 2 (2’’ on bottom)
1’ rest
WORKOUT: In teams of 2
60 RFT
1 Hang Power Clean
2 Front Squats
3 Push Jerks
4 Burpees over the bar
*use a 60/40kg BB
SONNTAG 13/02/2022
FREE GYM!
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