MONTAG 13/02/2023
CROSSFIT
STRENGTH
14' E2MOM
7 OH-Squats
WORKOUT
50-40-30-20-10
Wall Balls 8/4
Double KB-Snatches 2 x 16/12
DIENSTAG 14/02/2023
CROSSFIT
STRENGTH
A: Pull Up (Weighted if possible)
8-6-4-2-1
B: Dips (Weighted if possible)
12-10-8-6-4
WORKOUT
10 RFT
10-9-8-7-6-5-4-3-2-1
Front Squats 60/40
7 T2B
5 Burpees over the Bar
CF-INTERMEDIATE
STRENGTH
A: Pull Ups (Weighted if possible)
8-6-4-2-1
B: Dips (Weighted if possible)
12-10-8-6-4
WORKOUT
10 RFT
12-10-8-6-4-2
Front Squats
5 K2E
3 Burpees over the Bar
MITTWOCH 15/02/2023
STRENGTH
Deadlift
8-8-8-8
*Superset with 5 High Jumps
WORKOUT
4 RFT
5 Strict Press
10 Thrusters
15 Toes to Bar
20 Air Squats
FINISHER
3 Rounds for time
10 Plate Twist
5 Plate Cocoons
DONNERSTAG 16/02/2023
CROSSFIT
STRENGTH
Back Squat
10-8-6-4-2
*Superset with: 10m D-Ball Lunges
WORKOUT
EMOM
Odd: Row/Ski for distance
Even: 7 C&J´s 45/30
*WOD ends @ 1.5K in total.
CF-INTERMEDIATE
STRENGTH
Back Squat
10-8-6-4-2
*Superset with: 10m D-Ball Lunges
WORKOUT
EMOM
Odd: Row/Ski for distance
Even: 5 C&J´s
*WOD ends @ 1.2K in total.
FREITAG 17/02/2023
CROSSFIT
STRENGTH
Strict Press
10-8-6-4-2
*Superset with: 6-8 Power Cleans
WORKOUT
For time
50-40-30-20-10
KB-Russian Swings 24/16
10-20-30-40-50
Air Squats
*EMOM
Even: 5 T2B
Odd: 3 HSPU´s
SAMSTAG 18/02/2023
TEAM-WORKOUT
Open Workout 23.1
SONNTAG 19/02/2023
FREE GYM!
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