MONTAG 20.11.2023
CROSSFIT
STRENGTH
A: E2MOM
6 Back Squats @75%+ of 1RM
B: E2MOM
4 Front Squats @80%+ of 1RM
WORKOUT
12' AMRAP
1 Wall Walk
2 Pull Ups
3 Sit Ups
2 Wall Walks
4 Pull Ups
6 Sit Ups
3 Wall Walks
6 Pull Ups
9 Sit Ups...
DIENSTAG 21.11.2023
CROSSFIT
STRENGTH
A: Deadlift
6-6-6-6-6 @75%+ of 1RM
B: DB OH Lunge
5 x 6/6
WORKOUT
12’ AMRAP
5 Pull ups
10 Push ups
15 V-Ups
CF-INTERMEDIATE
by coach
MITTWOCH 22.11.2023
CROSSFIT
STRENGTH
Zombie Squats
10-10-10-10-10
SKILL
5’ Double Under Technique
WORKOUT
20’ AMRAP
250/200m Row and Ski
25 Double Unders
10 Double KB Swings (RX male 16+16, female 12+12)
DONNERSTAG 23.11.2023
CROSSFIT
SKILL
10’ Work on your Kip
STRENGTH
Frontrack back step Lunges
5 x 5/5
WORKOUT
21-15-9
Push Press 50/35
Toes to bar
CF-INTERMEDIATE
by Coach
FREITAG 24.11.2023
CROSSFIT
STRENGTH
Front Squat
6-5-4-3-4-5-6
WORKOUT
25’ AMRAP
500/400m Row or Ski (switch every round)
15 Wall Balls 10/6
10 Burpee Bar/Ring touches
5 Med Ball Cleans 10/6
SAMSTAG 25.11.2023
TEAM WORKOUT
STRENGTH
A: Romanian DB-DL
8-8-8-8-8
*3 seated Box Jumps after each set
B: Grip-Strength
Accumulate 5’ of Deadhang 10’ Cap
C: Core-Strength
Accumulate 5’ of Plank 10’ Cap
WORKOUT
For Time in Teams of 2 i go you go style, resting Buddy holds 2 DB 22,5/15
40 Double-Unders
40 Box Step-Ups with D-ball (20/10) (sub with a Plate)
40 Push Press (30/20)
30 Double-Unders
30 Box Step-Ups with D-ball (20/10) (sub with a Plate)
30 Push Press (43/30)
20 Double-Unders
20 Box Step-Ups with D-ball (20/10) (sub with a Plate)
20 Push Press (50/35)
10 Double-Unders
10 Box Step-Ups with D-ball (20/10) (sub with a Plate)
10 Push Press (61/43)
SONNTAG 26.11.2023
FREE GYM!
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