MONTAG 27/02/2023
CROSSFIT
STRENGTH
Strict Press
10-8-6-4
*Superset with 2-3 Push Press
WORKOUT
For time...
10 Pull Ups
20 DB-Push Press
10 Pull Ups
30/20cal. of choice
20 DB-Push Press
10 Pull Ups
40 Sit Ups
30/20cal. of choice
20 DB-Push Press
10 Pull Ups
50 Double Unders
40 Sit Ups
30/20cal. of choice
20 DB-Push Press
10 Pull Ups
DIENSTAG 28/02/2023
CROSSFIT
STRENGTH
On every 01:30' x 10
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
WORKOUT
On a 6' running clock
Row/Ski 200m
rem. time: AMRAP
9 Hang Power cleans 50/35
9 Hand release Push Ups
1' rest
On a 5' running clock
Row/Ski 200m
rem. time: AMRAP
7 Hang Power cleans 50/35
7 Hand release Push Ups
1' rest
On a 4' running clock
Row/Ski 200m
rem. time: AMRAP
5 Hang Power cleans 50/35
5 Hand release Push Ups
CF-INTERMEDIATE
STRENGTH
On every 01:30' x 8
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
WORKOUT
On a 5' running clock
Row/Ski 150m
rem. time: AMRAP
7 Hang Power cleans
7 Hand release Push Ups
1' rest
On a 4' running clock
Row/Ski 150m
rem. time: AMRAP
5 Hang Power cleans
5 Hand release Push Ups
1' rest
On a 3' running clock
Row/Ski 150m
rem. time: AMRAP
3 Hang Power cleans
3 Hand release Push Ups
MITTWOCH 01/03/2023
CROSSFIT
CARDIO HARDIO
35' EMOM
min 1: 10-15cal. Row/Ski
min 2: 8-10 Push Press 50/35
min 3: *Pull Option
min 4: 5-7 Front Squats 50/35
min 5: Rest
x 6 Rounds
min 30-35: Max Distance Farmers Carry
Men: 2 x 30kg DB´s
Women: 2 x 22,5kg DB´s
*Pull Options:
1: 2-3 Rope Climbs
2) 10-15 Pull Ups
3) 6-10 Strict Pull Ups
4) 3-5 Bar Muscle Ups
DONNERSTAG 02/03/2023
CROSSFIT
STRENGTH
Bench Press
10-8-6-4-2
Superset with 10 single Arm DB-Rows (each arm)
WORKOUT
For time...
150 KB-American Swings 24/16
120/90cal. Row/Ski
90 T2B
*Break up the WOD however you want!
Ex: 10 RNDs of 15,12,9..
CF-INTERMEDIATE
STRENGTH
Bench Press
10-8-6-4-2
Superset with 8 single Arm DB-Rows (each arm)
WORKOUT
For time, in teams of 2..
200 KB-American Swings 24/16
150/110cal. Row/Ski
100 T2B
*Break up the WOD however you want!
Only one person works at a time!
FREITAG 03/03/2023
CROSSFIT
STRENGTH
Sumo Deadlift
5-5-5-5
Superset with 10 Arnold Press
WORKOUT
20 Rounds for time...
1 Power Clean 80/55
3 Bar facing Burpees
5 Wall Balls 10/6
TC: 25'
SAMSTAG 04/03/2023
OPEN WORKOUT 23.3
SONNTAG 05/03/2023
FREE GYM!
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