Sonntag
26.02.2023
CrossFit – Workout of the Day
Every 5:00 for 4 Sets:
10 Back Squats
– Rest and add load with any remaining time in the interval.
3 Rounds for Reps:
1:00 Box Jumps (24/30″)
1:00 Double KB Push Presses (16/24 kg)
1:00 Plate OH Sit ups
Samstag
25.02.2023
CrossFit – Workout of the Day
A. Every :30 for 10 sets:
1 Power Snatch
B. On a 15:00 clock:
Max calorie bike
– Starting at 0:00 and every 3:00 after perform 2 rounds:
3 Hang Power Snatches (42,5/60 kg)
6 Push-ups
9 Air squats
Notiz: 1:1 CAP
Freitag
24.02.2023
CrossFit – Workout of the Day
Benchmark Friday
Donnerstag
23.02.2023
CrossFit – Workout of the Day
A. 9 Sets for load:
5-5-3-3-3-1-1-1-1
Power Cleans
B. Intervalle
2 Sets:
50 Lateral Burpees over Bar
Rest 3 minutes b/t sets
TIME CAP: 12 minutes
Mittwoch
22.02.2023
CrossFit – Workout of the Day
A. 4 x 2:00 rounds for distance:
17/24 Calorie row/AB
Max distance Handstand walk
– Rest 1:00 between rounds.
then…
4 x 2:00 rounds for calories:
24 Push-ups
Max calorie Row/AB
– Rest 1:00 between rounds.
– Score is total distance walked plus total calories rowed.
-1 meter HSWalk&1calorie=1rep
B. Accessory
2-3 Sets:
10 Feet-elevated ring rows
10 Rower Pike ups
rest as needed
Dienstag
21.02.2023
CrossFit – Workout of the Day
A. 3 Rounds for time:
400-m run//450/500m Row/21/30cal. AB
80 Double-unders
40 Walking lunges
Time CAP 18minutes
B.Post-workout:
3 Sets:
30m. single-DB overhead walk/arm (15/22.5 kg)
Montag
20.02.2023
CrossFit – Workout of the Day
A. E2MOM, for 6 Sets:
2 Deadlifts
B. For time:
5 Rounds for time:
15 Deadlifts (70/102,5 kg)
:30 Hanging L-sit hold
– Legs extended on the L-sit hold
Time Cap 12 minutes