Sonntag
23.04.2023
CrossFit – Workout of the Day
A. AMRAP 8:
5 DB squats (15/22.5 kg)
5 DB hang power cleans
5 burpees over the DB
– Use two DBs.
– rest 4minutes –
AMRAP 8:
5 DB Box Step overs
5 DB Shoulder to Overhead
5 Devil Press
B. 3 sets:
20 alternating DB renegade rows
20 seated leg lifts over the DB
– Use two DBs for the renegade rows
Samstag
22.04.2023
CrossFit – Workout of the Day
A. 10 sets for total distance with a partner(Igoyougo):
20 pulls on the rower
B. 10 rounds for time:
1 legless rope climb
2225/250-m row// 12/15cal Assault Bike
– Rest 1:00 between rounds.
Freitag
21.04.2023
CrossFit – Workout of the Day
„Benchmark Friday“
BARBARA ANN
5 rounds, each for time, of:
20 handstand push-ups
30 deadlifts (42,5/60kg)
40 sit-ups
50 double-unders
– Rest 3:00 between rounds.
TimeCAP 37- 40minutes
Donnerstag
20.04.2023
CrossFit – Workout of the Day
A. For time:
20 back squats (57,5/85 kg)
800-m run
100 air squats
800-m run
20 front squats (57,5/85 kg)
TimeCAP 18minutes
B. 3- 4sets:
3/3 DB Turkish get-ups
5-10 Strict chest-to-bar pull-ups
rest as needed
Mittwoch
19.04.2023
CrossFit – Workout of the Day
A. EMOM 15-20:
1 snatch
B. 4 sets:
15 second Assault (SPRINT!)
-rest until 2 minutes-
*Scored in Calories
Dienstag
18.04.2023
CrossFit – Workout of the Day
A. E2MOM, for 5sets::
3 hang squat cleans
– Build in load.
B. AMRAP 10:
3 wall-ball shots (6/9 kg)
3 ring dips
6 wall-ball shots
6 ring dips
9 wall-ball shots
9 ring dips
Etc …
– Continue to add 3 reps to both movements until time expires.
Montag
17.04.2023
CrossFit – Workout of the Day
A. For time:
21-18-15-12-9-6-3:
Toes-to-bars
Box jump-overs (61/76 cm)
TimeCAP 15minutes
B. Accessory:
3sets, for quality:
10 DB Good Mornings,
0:30 Arch Hold
10/10 Single Leg Glute Bridges