Sonntag
12.02.2023
CrossFit – Workout of the Day
A. EMOM 6:
1-5 bar muscle-ups
B. AMRAP 15:
10 pull-ups
7.6-m DB overhead walking lunge (15/22.5 kg)
15/20-cal bike/row/ski
7.6-m DB overhead walking lunge
– Use one DB.
Notiz: 1:1 CAP
Samstag
11.02.2023
CrossFit – Workout of the Day
A. For load:
EMOM 25:
Min. 1-5 | 3 unbroken cleans
Min. 6-10 | 2 unbroken cleans
Min. 11-25 | 1 clean
B. For time:
12 – 8 – 6
Devil Press@2×15/22,5kg
- 20 Sit ups after each set
TimeCAP 6minutes
Freitag
10.02.2023
CrossFit – Workout of the Day
Benchmark Friday
“BERGERON OPEN TEST”
AMRAP in 20 minutes
50 Wall Ball Shots (6/9kg)
50 Double-Unders
40 Box Jumps
40 Toes-to-Bars
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Power Cleans (45/65kg)
20 Jerks (45/65kg)
10 Power Snatches (45/65kg)
10 Muscle-Ups
Donnerstag
09.02.2023
CrossFit – Workout of the Day
A. Every 5:00 for 4 sets:
15 back squats
– Rest and add load with any remaining time in the interval.
B. AMRAP 10:
20 double-unders
10 goblet squats (20/32kg)
5 box jumps (61/76 cm)
– Use a single KB for the squats.
Mittwoch
08.02.2023
CrossFit – Workout of the Day
A. For time:
450/500-m row//21/30cal AB
100 push-ups
450/500-m row//21/30cal. AB
100Sit ups
TimeCAP 20minutes
B. 3 sets:
15 bent-over rows
10 barbell roll-outs
Dienstag
07.02.2023
CrossFit – Workout of the Day
3 rounds for time with a partner:
1000/1200m Row// 50/70cal. AB
10 rope climbs
50 overhead squats (30/42,5 kg)
- split as needed.
TimeCAP 35minutes
Montag
06.02.2023
CrossFit – Workout of the Day
A. 5 sets, every 2minutes:
3 power snatches
– Touch and go reps.
B. For time:
3-6-9-12-15:
Bar-facing burpees
Power snatches (42,5/60 kg)
TimeCAP10minutes
C. 3 sets for load:
20 alternating DB strict presses