MONTAG 28/02/2022
CROSSFIT
STRENGTH
A: Push Complex week 8
(+ 3-5% of last week)
12' E3MOM
2 Strict Press
3 Push Press
4 Push Jerks
B: (Weighted) Pull Ups
4 x 5
WORKOUT
15' AMRAP
25 Wall Balls 10/6
50cal
75 Push Press 30/20
100 Double Unders
DIENSTAG 01/03/2022
CROSSFIT
STRENGTH
A: Spend 12' working up to a 80% Power Clean & Jerk
B: ''Grace'' for time:
30 Clean & Jerks 60/42,5
WORKOUT
For time:
Buy in: 500m Row
Into:
"Annie"
50-40-30-20-10
Double Unders
Sit Ups
Buy out: 500m Ski
CF-INTERMEDIATE
STRENGTH
A: 15‘ work on your Clean & Jerk
B''Grace'' for time:
30 Clean & Jerks 60/42,5
WORKOUT
For time
"Annie"
50-40-30-20-10
Double Unders
Sit Ups
MITTWOCH 02/03/2022
CROSSFIT
STRENGTH
4 Super sets:
6 Front Squats
12-15 Cyclist Squats
WORKOUT
For time
Buy in: 3 RNDs of "Cindy"
5 Pull Ups
10 Push Ups
15 Air Squats
into: 21-15-9
Deadlifts 60/40
Box Jumps
Cash out: 2 RNDs of
25cal. Row/Ski
25 Thrusters 20/15kg
cap 18'
DONNERSTAG 03/03/2022
CROSSFIT
CARDIO
On a 45' running Clock..
Row 2K
E2MOM: 10 Wall Balls 6/4
*start with Wall Balls
3' Rest
Ski 2K
E2MOM: 10 T2B
*start with T2B´s
Rest of time..
AMRAP
10m Walking Lunges
5 Burpees
50 Double Unders
CF-INTERMEDIATE
CARDIO
On a 40' running Clock..
Row 1.5K
E2MOM: 10 Wall Balls
*start with Wall Balls
5' Rest
Ski 1.5K
E2MOM: 10 Sit Ups
*start with Sit Ups
Rest of time..
AMRAP
8m Walking Lunges
3 Burpees
25 Double Unders
FREITAG 04/03/2022
CROSSFIT
STRENGTH
A: Bench Press
5 x 5
B: Sled Pull & Push
3 x 20m
WORKOUT
Get as far as possible in 15'...
10 Alt. DB-Snatches
20 Wall Balls
10 Alt. DB-Snatches
30 Double Unders
20 Wall Balls
10 Alt. DB-Snatches
40 DB-Push Press
30 Double Unders
20 Wall Balls
10 Alt. DB-Snatches
50 Sit Ups
40 DB-Push Press
30 Double Unders
20 Wall Balls
10 Alt. DB-Snatches
RX: 22,5/15kg DB & a 10/8kg WB
Scaled: 17,5/12,5kg DB & 8/6kg WB
Basic: 12,5/7,5kg DB & a 6/4kg WB
SAMSTAG 05/03/2022
FUN DAY
STRENGTH
A: 14' E2MOM
5 OH-Squats
B: 14' E2MOM
3 Snatches
WORKOUT: For time, in teams of 2
200 Box Jumps
150 Wall Balls 10/6
100 G2OH 50/30
75 Burpees over the Bar
50 Pull Ups
25 DU‘s (each partner)
SONNTAG 06/03/2022
FREE GYM!