Sonntag
18.06.2023
CrossFit – Workout of the Day
3 rounds for time with a partner:
100-m synchro walking lunge
200 double-unders
400-m med-ball carry (6/9 kg)
– Break up the double-unders between partners and switch who carries the ball as needed.
TimeCAP 30minutes
Samstag
17.06.2023
CrossFit – Workout of the Day
A. 2 rounds for time:
10 hand-release push-ups
20 alternating hang DB power cleans (15/22.5 kg)
10 hand-release push-ups
850/1,000-m row//42/60cal AB//800mRun
– Use a single DB.
B. 3 sets:
:30 hollow rocks
10 strict toes-to-bars
Freitag
16.06.2023
CrossFit – Workout of the Day
CrossFit – Benchmark Friday
A. On a 3:00 clock:
Find a 1-rep-max weighted pull-up.
B. NICOLE
AMRAP 20:
400-m run
Max pull-ups in a single set
Donnerstag
15.06.2023
CrossFit – Workout of the Day
A. 5 sets:
3 front squats
– Barbell comes from the floor.
– Build to a heavy triple.
B. For time:
50 front squats (42,5/60 kg)
50 bar-facing burpees
TimeCAP 8-10minutes
Mittwoch
14.06.2023
CrossFit – Workout of the Day
A. For load:
10-8-6-4-2:
Snatches
– Sets must be unbroken. Athletes may power snatch or squat snatch.
– every 3minutes one new set
B. EMOM 8:
Min. 1 | 20 alt. DB Snatches@15/22,5kg
Min. 2 | 5 high Box Jumps
Dienstag
13.06.2023
CrossFit – Workout of the Day
A. Every 3:00 for 7 sets:
200-m run
B. 3 sets:
10 strict toes-to-bar
15 strict ring dips
:45 plank hold
– Rest 1:00 between sets.
Montag
12.06.2023
CrossFit – Workout of the Day
A. 5 sets:
2 push jerks
– Barbell comes from the floor.
– Build to a heavy double.
B. 5 rounds for time:
14 alternating DB single-leg squats (10/15 kg)
7 push jerks (47,5/70 kg)
– Use a single DB.
timecap 10minutes