Sonntag
07.05.2023
CrossFit – Workout of the Day
A. Accumulate:
10 Turkish getups/arm
– Use a light-to-moderate load.
B. 3 rounds for time:
200m Run/250m Row or 12/16cal. AB
21 alternating single-arm DB hang power snatches@15/22,5kg
24 lateral DB jump-overs
TimeCAP 14minutes
Samstag
06.05.2023
CrossFit – Workout of the Day
A. For time:
1-2-3-4-5-6-7-8-9-10:
Wall-ball shots (6/9 kg)(2.7/3 m)
Toes-to-bars
Then…
10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Toes-to-bars
TimeCAP 16minutes
B. 3-4 sets for load:
6 DB RDLs each side
20 KB Side Bends
– Rest as needed between sets.
Freitag
05.05.2023
CrossFit – Workout of the Day
„Cindy“
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats
Finisher
2 sets:
2:00 plank hold
30 strict sit-ups
Donnerstag
04.05.2023
CrossFit – Workout of the Day
A. 7 sets for load:
Power snatch
5-5-5-5-5-5-5
B. 10minute AMRAP
10-15-20-25-30….
DB Snatches@15/22,5kg
V-ups
Mittwoch
03.05.2023
CrossFit – Workout of the Day
A. 12minute EMOM
Min1: 0:30 Crossover
Min2: 1 Push Jerk
-build up to a heavy single
B. 5 rounds for time:
55 double-unders
5 push jerks (57,5/85 kg)
TimeCAP 10minutes
Dienstag
02.05.2023
CrossFit – Workout of the Day
A. Every minutes, for 10 sets:
2 power cleans
– Must be touch-and-go reps.
B. For time:
30 hang power cleans (30/42,5 kg)
40 deadlifts
450/500-m row/400m Run//21/30cal. AB
TimeCAP 10minutes
Montag
01.05.2023
CrossFit – Workout of the Day
“MAHSA”
22 Rounds for Time (with a Partner)
13 Wall Ball Shots (9/6kg)
7 Devil Presses (2×22.5/15 kg)
9 Box Jump Overs (60/50 cm)
TimeCAP 40minutes