Sonntag
20.08.2023
CrossFit – Workout of the Day
A. Every 2:00 for 5 sets:
1-5 strict chest-to-bar pull-ups
– On the 5th set, perform as many unbroken reps as possible
B. 3 rounds for time:
15 burpees-to-target (6 in)
50 double-unders
15 burpees-to-target
50 crossovers
– Athletes may only use one jump rope.
TimeCap 18minutes
Samstag
19.08.2023
CrossFit – Workout of the Day
5 rounds for time:
21-calorie bike/Row
9 deadlifts (42,5/60 kg)
6 push jerks
3 squat snatches
TimeCAP 17minutes
3-sets for completion:
1:00 Double KB Front Rack hold
1:00 L-sit hold (accumulate)
Freitag
18.08.2023
CrossFit – Workout of the Day
Hotshots 19
6 rounds for time of:
30 squats
19 Power Cleans @42,5/60kg
7 strict pull-ups
Run 400 meters
TimeCAP 40minutes
Donnerstag
17.08.2023
CrossFit – Workout of the Day
Fitnessbundesliga WOD 2
For Time:
Buy In: 24 Pull Ups
5 Rounds For Time
3 Wall Walks
9 Toes To Bar
12 Box Jump Overs
Danach 3:00 Rest
5 Rounds For Time
6 Burpees over Dumbbell
9 Single Arm DB Hang Clean&Jerk links
12 Single Arm DB Overhead Lunges Links
6 Burpees over Dumbbell
9 Single Arm DB Hang Clean&Jerk Rechts
12 Single Arm DB Overhead Lunges Rechts
TIMECAP 25 Minuten
weight @15/22,5kg
Mittwoch
16.08.2023
CrossFit – Workout of the Day
For load, on a running clock:
From 0:00-5:00:
Find a 5-rep-max squat clean
From 5:00-10:00:
Find a 3-rep-max squat clean
From 10:00-15:00:
Find a 1-rep-max squat clean
„2016 REGIONALS EVENT 7“
For time:
21 thrusters (30/42,5 kg)
3 rope climbs
15 thrusters
2 rope climbs
9 thrusters
1 rope climb
TimeCap 10minutes
Dienstag
15.08.2023
CrossFit – Workout of the Day
JERRY
For time:
2,000-m row/ski / 85/125cal. Asault Bike
1,600-m run
2,000-m row/ski // 85/125cal. Assault Bike
TimeCAP 30minutes
Montag
14.08.2023
CrossFit – Workout of the Day
A. 3 rounds for time:
30 Medball sit-ups @6/9kg
30 power snatches (25/35 kg)
TimeCAP 14minutes
B. ACCESSORY |
Beginner: 8/10kg KBs
Intermediate: 12/16kg KBs
Advanced: 16/24 kg KBs
For completion:
200-m double-KB overhead carry
– Use a load that allows for 100-m or more at a time.