Sonntag
19.03.2023
CrossFit – Workout of the Day
A. Every 2:00 for 5 sets:
2 power cleans
– Must be touch-and-go.
B. AMRAP 10:
2 hang power clean and jerks (47,5/70 kg)
4 box jumps (51/61 cm)
8 push-ups
C. For Quality:
50 alternating V- ups
50 Sit ups
Samstag
18.03.2023
CrossFit – Workout of the Day
A. 4 x 4:00 rounds for reps with a partner:
400-m run//450/500m Row//21/30cal.AB
40 double-unders
Max calorie row in the remaining time
– Rest 1:00 between rounds.
– Partners run/row/bike together, complete 40 double-unders each at the same time, and then switch as needed to complete as many calories as possible in the remaining time.
B. 3 sets:
Max L-sit hold on parallettes
:30 bent-over rows (30/40kg)
– Rest :30-1:00 between movements.
Freitag
17.03.2023
CrossFit – Workout of the Day
Hero Friday
THE SEVEN
7 rounds for time:
7 handstand push-ups
7 thrusters (42,5/60 kg)
7 knees-to-elbows
7 deadlifts (75/110 kg)
7 burpees
7 KB swings (24/32 kg)
7 pull-ups
TC 30minutes
Donnerstag
16.03.2023
CrossFit – Workout of the Day
A. For time:
10 ring muscle-ups
45m single-arm DB overhead walking lunge (12.5/15 kg)
850/1000-m row//42/60cal. Assault Bike
45.m single-arm DB overhead walking lunge (12.5/15 kg)
10 ring muscle-ups
TimeCAP 15minutes
B. Accumulate:
50 Medball sit-ups
50 med-ball twists (6/9 kg)
Mittwoch
15.03.2023
CrossFit – Workout of the Day
A. 7 sets for load:
1 snatch deadlift to mid-thigh
1 hang power snatch
1 power snatch
(every 2minutes)
B. Teams of 2:
AMRAP 15:
2-4-6-8-10, etc:
Calorie bike
– Partner 1 does 2cal. then Partner 2 does 2cal. then Partner 1 does 4cal. and so on
– Continue adding 2 reps to each set until the 15:00 clock is up
Dienstag
14.03.2023
CrossFit – Workout of the Day
Intervalle
2sets:
AMRAP 3′
7 Ring Dips
10 hang Power Cleans@25/35kg
Rest 1 minute
AMRAP 3′
7 Pull ups
10 Thruster@25/35kg
Rest 1 minute
AMRAP 3′
14 Double Unders
10 Shoulder to Overhead@25/35kg
Rest 5 minutes
Montag
13.03.2023
CrossFit – Workout of the Day
A. For time:
21-18-15-12-9-6-3:
DB squats (15/22.5 kg)
DB-facing burpees
– Use two DBs.
TimeCAP 15minutes
B. 5 sets for load:
:30 weighted plank hold
10/10 DB Side Bends
10 DB Shoulder to Overhead
– Rest 1:00 between sets.