Sonntag
09.04.2023
CrossFit – Workout of the Day
A. EMOM 8:
4 box step-overs
4 box jump
4 box jump-overs
B. For time:
5 rounds:
15 DB box-overs (15/22.5 kg) (51/61 cm)
200 m run
– Use two DBs for the box-overs.
TimeCAP 15minutes
Samstag
08.04.2023
CrossFit – Workout of the Day
A. Every 90sec., for 6sets:
3 push jerks
B. For time:
5-10-15-20-25-30:
Clean and jerks (30/42,5 kg)
Burpees
TimeCAP 20minutes
Freitag
07.04.2023
CrossFit – Workout of the Day
“THE STACHE”
AMRAP (with a Partner) in 33 minutes
400 meter Run (together)
12 Push-Ups
31 Alternating Lunges
19 Burpees
54 Air Squats
Donnerstag
06.04.2023
CrossFit – Workout of the Day
A. 6 x 2:00 min rounds:
5 deadlifts (heavy)
Max muscle-ups in the remaining time
– Rest 1:00 between rounds.
– Score both the deadlift and muscle-up (reps).
B. 4- 6sets:
3 weighted chin-ups
Rest 1-2minutes
Mittwoch
05.04.2023
CrossFit – Workout of the Day
A. 3RM OHS
Build to heavy 3-rep overhead squat from the floor with a power snatch.
B. AMRAP 12:
450/500 m row// 21/30cal. Assault Bike
15 pull-ups
10 overhead squats (35/52,5 kg)
Dienstag
04.04.2023
CrossFit – Workout of the Day
A. AMRAP 20 with a partner:
50 double-unders
1 devils press (15/22,5kg)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
B. EMOM 9:
Min. 1 | :40 DB Romanian deadlifts
Min. 2 | :40 hollow hold
Min. 3 | :40 DB Front Rack Walk
Montag
03.04.2023
CrossFit – Workout of the Day
A. 7 Sets for load:
1 front squat + 3 back squats
(Every 2:30)
For time:
150/200-cal Assault bike,
200/250-cal row/ SkiErg/C2Bike
TimeCAP 15minutes