Sonntag
29.01.2023
CrossFit – Workout of the Day
A.For total time:
800-m run/1000mRow/Ski
– Rest 1:00
400-m run/500mRow/SKi
– Rest :30
200-m run/250mRow/Ski
B.5 rounds for time:
75 double-unders
25 push-ups
TimeCAP 15minutes
Samstag
28.01.2023
CrossFit – Workout of the Day
A. AMRAP 15 with a partner:
60 synchro sit-ups
40 box jumps (51/61 cm)
20 chest-to-bar pull-ups
B. EMOM 6:
1-5 ring muscle-ups
Freitag
27.01.2023
CrossFit – Workout of the Day
A. Open 18.1
AMRAP 20:
8 toes-to-bars
10 single-DB hang clean and jerks (15/22.5 kg)
12/14 calorie row
B. For Quality, Accumulate
20 Wall Walks
Donnerstag
26.01.2023
CrossFit – Workout of the Day
A. For time:
150 wall-ball shots (6/9 kg)(2.7/3 m)
– Starting at 0:00 and every 2:00 after, perform
7 burpees to a plate.
TimeCAP 15minutes
B. 4 sets for load:
10 DB lunges
15 weighted glute brigde
10 DB stiff leg deadlifts
Mittwoch
25.01.2023
CrossFit – Workout of the Day
A. For load:
Power snatch
2-2-2-2-2-2-2
B. For time:
10 down to 1
alt. DB Snatches@15/22,5kg
Pull ups
TimeCAP 10minutes
Dienstag
24.01.2023
CrossFit – Workout of the Day
A. 5 Sets, for load:
3 Box Squats
B. 4 rounds for reps:
1:00 max box step-ups (51/61 cm)
1:00 max calorie any Bike
– Rest 1:00 between rounds
Montag
23.01.2023
CrossFit – Workout of the Day
CrossFit Heavy DAY
A. Every 2minutes, For load:
3-3-3-3-3
Bench press
3-3-3-3-3
Shoulder press
3-3-3-3-3
Push press
TC 30minuten
B. Open 12.1
AMRAP 7′
Burpees to target