MONTAG 17.02.2020
CROSSFIT
STRENGTH
Front Rack Lunges
5 x 6/6
*6 Jump Squats after each Set!
WOD – 4 x 4‘ AMRAP
2 Bar Muscle Ups
4 Front Squats 60/40
6 Box Jumps
2‘ Rest
CF-INTERMEDIATE
STRENGTH
Front Rack Lunges
5x6/6
WOD – for Time “modified ANGIE“
50 Ring Rows or Inverted Rows
50 Push Ups against Bench, Box or Wall
50 Sit Ups
50 Air Squats
DIENSTAG 18.02.2020
CROSSFIT
STRENGTH
Overhead Squats
5-5-4-4-3-3
WOD - 4RFT
600m Row/400m Ski (change every RND!)
30 Wall Balls
15 Push Ups
MITTWOCH 19.02.2020
CROSSFIT
STRENGTH
12‘ E2MOM
5 Thrusters
WOD – 12‘ AMRAP
3 Bar or Ring Muscle Ups/C2bs
6 Deadlifts 100/70
9 Burpees
CF-INTERMEDIATE
STRENGTH
Box Squats
6-6-6-6-6
WOD – for Time
100 Jumping Jacks
80 Lunges
60 Squats
40cal Row, Ski or Bike
20 DB-Push Press 15/10
DONNERSTAG 20.02.2020
CROSSFIT
STRENGTH
Deadlift
8-8-8-8-8
WOD – 20‘ EMOM
1‘ Double Unders
1‘ DB Hang Clean & Jerks 17,5/12,5
1‘ Burpee Box Jumps
1‘ KB-Russian Swings 24/16
1‘ Rest
CF-INTERMEDIATE
STRENGTH
Deadlift
8-8-8-8-8
WOD – for Time “modified Jackie“
700m Row
30 Thrusters empty BB
20 Inverted Rows or Ring Rows
FREITAG 21.02.2020
CROSSFIT
STRENGTH
Front Squat
3-3-2-2-1-1-1
WOD - 3RFT
3 BB G2OH 70/50
10 Air Squats
into
20-15-10-5
KB-Suitcase Lunges 16/12
Pull Ups
SAMSTAG 22.02.2020
FUN DAY
STRENGTH A
Bench Press
8-8-6-6-4-4
STRENGTH B
Bent over Row
10-10-10-10
WOD – 3RNDs for Time
20 GHD Sit Ups
20 DB Power Snatches 22,5/15
20 T2B
20 DB-Power Snatches 22,5/15
into
4 RNDs of
25cal. Row or Ski
10 D-Ball over Shoulder 60/40/20
2 Rope Climbs
SONNTAG 23.02.2020
FREE GYM!
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