Sonntag
22.01.2023
CrossFit – Workout of the Day
Every 1:30, for 8sets:
2 hang power cleans
– Build to a heavy double.
B. On a 1:30 clock x 5 sets:
10 toes-to-bars
10 deadlifts (35/52,5 kg)
Max unbroken hang power cleans
– Rest 1:00 between sets.
Samstag
21.01.2023
CrossFit – Workout of the Day
A. Accumulate:
30 KB Turkish get-ups
B. AMRAP 20 with a partner:
50 calorie bike/Row
100 KB swings (24/32 kg)
20 wall walks
– Split work as needed; 1 partner works at a time.
Freitag
20.01.2023
CrossFit – Workout of the Day
Open 18.2.
On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (35/50 lb)
Bar-facing burpees
For load:
1-rep-max clean
B. For completion:
50 bent-over rows (40/60kg)
– Rest as needed.
Donnerstag
19.01.2023
CrossFit – Workout of the Day
A. EMOM 20:
Min. 1 | 10/15 cal (Echo) bike
Min. 2 | 3 deadlifts (100/140kg)
B. For Quality
3sets:
20 KB Russian Twist
10/10 KB Side Bends
Mittwoch
18.01.2023
CrossFit – Workout of the Day
A. Shoulder Press
5 – 5- 3 -3 – 3- 1-1-1
rest as needed
B. For time:
21-15-9-15-21:
Calorie row
Chest-to-bar pull-ups
TimeCAP 13minutes
Dienstag
17.01.2023
CrossFit – Workout of the Day
A. 7 Sets for load:
5 strict weighted pull-ups
5 strict weighted ring dips
B. 4 Sets for time:
850m/1000m Row
1,800/2,000-m C2 bike
– Rest 2:00 between efforts
TimeCAP 23minutes
Montag
16.01.2023
CrossFit – Workout of the Day
A. Every 1:30 for 8 sets:
3 Pause Front Squats
-Pause 2 sec. in the bottom position
B. AMRAP 8:
2 alternating single-leg squats
2 box jump-overs (20 in)
4 alternating single-leg squats
4 box jump-overs
6 alternating single-leg squats
6 box jump-overs
– Continue adding 2 reps to each movement until time expires.