Sonntag
25.06.2023
CrossFit – Workout of the Day
CHIPPER
For time:
50 Wall-Ball Shots @6/9kg
50 alternating Single-leg Squats
– Rest 1:00
40 Kettlebell Swings @16/24kg
40 Knees-to-Elbows
– Rest 1:00
30 DB Cleans @15/22,5kg
30 Handstand Push-ups
– Use two DBs for the cleans.
TimeCAP 25min
Samstag
24.06.2023
CrossFit – Workout of the Day
A. EMOM 5:
3 Hang Clean and Jerks
– Build to heavier than workout weight.
B. AMRAP 20:
3-6-9-12-15… etc.
Handstand Push-Ups
Clean and Jerks (42,5/60 kg)
Calorie row/Assault Bike
Freitag
23.06.2023
CrossFit – Workout of the Day
Benchmark – Friday
“T. RED” For Time (with a Partner)
21 Rounds of:
1 Bar Muscle-Up
1 Deadlift 142,5/100kg
2 Handstand Push-Ups
Then, 21 Rounds of:
1 Power Clean @100/70kg
21 Wall Ball Shots@9/6kg
23 Push-Ups
Cash-Out: 400 meter Weighted Partner Run (20/14 lb)
TimeCAP 40min
Donnerstag
22.06.2023
CrossFit – Workout of the Day
A. Every 5:00 x 4 sets for reps:
800-m Run
Max reps DB Box Step-Ups (51/61 cm) (15/22.5 kg)
– Use one DB.
B. 3 sets:
15 V-Ups
:15 Hollow Hold
20 alternating Plank Shoulder Taps
Mittwoch
21.06.2023
CrossFit – Workout of the Day
A. 5 rounds for time:
15 KB Sumo Deadlift High Pulls (16/24 kg)
18 Box Jumps (51/61 cm)
21 Sit-Ups
TimeCAP 16minutes
B. Post-Workout:
200-m KB suitcase carry, left
200-m KB suitcase carry, right
– Rest as needed
Dienstag
20.06.2023
CrossFit – Workout of the Day
A. For time:
21-15-9:
Deadlifts (70/102,5 kg)
Lateral Burpees over the Barbell
TimeCAP 10min
B. Every 2:00 x 6 sets(alternating):
set1: 1-10 unbroken Strict Chin-Ups
set2: 30-60sec. Ring Support Hold
Montag
19.06.2023
CrossFit – Workout of the Day
A. Every 1:30 x 10 sets:
1 Hang Power Snatch
1 Power Snatch
B. Benchmark „Randy“
For time:
75 Power Snatches (25/35 kg)
TimeCAP 7min