Sonntag
26.03.2023
CrossFit – Workout of the Day
A. 3 rounds for time:
30 alternating DB snatches (15/22,5kg)
25 ring push-ups
100 double-unders
TimeCAP 16minutes
B. 1 set:
Max ring row hold (top of row)
– Rest 1:00
Max ring rows
– Rest 1:00
Max ring row hold (top of row)
Samstag
25.03.2023
CrossFit – Workout of the Day
A. For load:
1-rep max deadlift in 15minutes
B. 5 rounds for time:
200-m run// 225/250m Row//12/15cal. Assault Bike
15 wall-ball shots (6/9 kg)(2.7/3 m)
10 toes-to-bars
TimeCAP 15minutes
Freitag
24.03.2023
CrossFit – Workout of the Day
ABBATE
For time:
Run 1 mile
21 Clean & Jerk @50/70kg
Run 800m
21 Clean & Jerk @50/70kg
Run 1 Mile
Donnerstag
23.03.2023
CrossFit – Workout of the Day
A. For time:
30 box jump-overs (51/61 cm)
20 shoulder-to-overheads (42,5/60kg)
10 rope climbs
TimeCAP 10 minutes
B. 7 sets:
1 strict weighted pull-up
C. 1 sets:
Max hanging L-sit hold
Mittwoch
22.03.2023
CrossFit – Workout of the Day
A. Front squat:
– Build to a 3-rep-max in 10minutes
B. 5 rounds for time with a partner:
20 front squats (35/52,5 kg)
30 kettlebell swings (24/32kg)
40 partner medicine-ball sit-ups (6/9 kg)
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.
TimeCAP 24minutes
Dienstag
21.03.2023
CrossFit – Workout of the Day
A. Testing ( Bestwerte Bitte an PR Board!!)
For time:
2,000-m row
or
10minuten max cal. Assault Bike
B.3-5 sets:
Max unbroken strict ring-dips
1:00 plank hold
Montag
20.03.2023
CrossFit – Workout of the Day
A. AMRAP 20:
30 air squats
20 burpees-to-target (6 in)
10 chest-to-bar pull-ups
B. 3-5 sets:
5 chin-ups (supinated grip)
5 wide-grip pull-ups (pronated grip)
10 alternating DB renegade rows