Sonntag
15.01.2023
CrossFit – Workout of the Day
For time with a partner:
1600m Run/2000m Row
1200m Sandbag Carry / KB FR Carry
1600m Run/2000m Row
– Split the runs/Row in 200/250m increments.
– Split the carry as needed.
Time CAP: 30min
Samstag
14.01.2023
CrossFit – Workout of the Day
A. 3 rounds for time:
30/40 calorie Row
20 Deadlifts (70/102,5 kg)
10 Burpee Pull-Ups
– Rest 1:00 between rounds
Time CAP: 20min
B. 1 set:
100 AbMat Sit-Ups
– Perform the first 50 reps as fast as possible
Freitag
13.01.2023
CrossFit – Workout of the Day
A. EMOM 8min:
1 Thruster
B. Open 17.5
10 rounds for time:
9 Thrusters (30/42,5 kg)
35 Double-Unders
Time CAP: 20min
Donnerstag
12.01.2023
CrossFit – Workout of the Day
A. EMOM 12min:
Min. 1 | :20 Box Jump Overs
Min. 2 | :20 Chest-to-Bar Pull-Ups
B. For time:
21-15-9:
Hand-release Push-Ups
Toes-to-Bars
Time CAP: 7min
C. Accumulate
3min weighted Wall Sit Hold
Mittwoch
11.01.2023
CrossFit – Workout of the Day
A. 3 sets:
5 KB Snatches / arm
– increase weight across sets
B. 5 rounds for time:
450/500R row
20 Russian KB Swings (24/32 kg)
Time CAP: 18min
Dienstag
10.01.2023
CrossFit – Workout of the Day
A: 6 sets:
1:00 max distance Handstand Walk or max rep Wall Walks
– Rest 1:00
B. AMRAP 10:
1-2-3-4-5… etc.
Power Cleans (42,5/60 kg)
Deficit Handstand Push-Ups (4/2 in)
Montag
09.01.2023
CrossFit – Workout of the Day
A. For load:
Push Press
5-5-3-3-3-1-1-1-1-1
B1. 3 x AMRAP 1:30:
50 Double-Unders
Max rep Burpees-to-Target
– Rest 1:00 between sets
B2. 3x AMRAP 1:30
50 Double Unders
max reps Wall Balls @ 6/9kg
-Rest 1:00 between sets