Sonntag
19.02.2023
CrossFit – Workout of the Day
A. 6 sets:
5 shoulder presses
B. AMRAP 15 with a partner:
10 shoulder-to-overheads (47,5/70 kg)
15 synchronized bar-facing burpees
Samstag
18.02.2023
CrossFit – Workout of the Day
A. 3 rounds for time with a partner:
60 Russian KB swings (24/32 kg)
800-m run//850/1000m Row//42/60cal AB
– Split runs up as needed. One partner works while the other rests; during the runs, the resting partner holds a KB in the front rack position.
TimeCAP: 22 minutes
Freitag
17.02.2023
CrossFit – Workout of the Day
Benchmark Friday
Donnerstag
16.02.2023
CrossFit – Workout of the Day
A. EMOM 20:
Min. 1 | 13/18 cal. row/AB
Min. 2 | 40 double-unders
B. Accumulate:
For load and quality:
8 Turkish get-ups/arm
– Increase load as you are able.
Mittwoch
15.02.2023
CrossFit – Workout of the Day
A. EMOM 21:
Minute 1 | DB manmakers (15/22.5 kg)
Minute 2 | 5 back squats
Minute 3 | rest
– Use two DBs for the manmakers.
B. Accessory
3sets:
20 straight Arm Banded Rotational Twist(10each side)
10 DB Single Leg Deadlifts (5each side)
10 Plate OH Sit ups
Dienstag
14.02.2023
CrossFit – Workout of the Day
A. EMOM 8:
2 hang squat snatches
B. AMRAP 5:
10 squat snatches (35/52,5kg)
20 box jump-overs (51/61 cm)
30 kipping pull-ups
Rest 5 minutes
AMRAP 5:
10 power snatches (35/52,5 kg)
20 box jump-overs (51/61 cm)
30 strict pull-ups
Montag
13.02.2023
CrossFit – Workout of the Day
A. 7 sets for load:
3 split jerks
B. EMOM 14:
Min. 1 | 5 DB thrusters @15/22,5kg
Min. 2 | 10 Medball Sit ups or Toes to Bar
– Focus on fast and controlled thruster reps.