Sonntag
30.04.2023
CrossFit – Workout of the Day
A. EMOM x 6 sets:
1 hang power Snatch + 3 Overhead Squat
– All sets between 40-60%.
B. For time:
160 double-unders
40 overhead squats (30/42,5 kg)
30/40 cal row/21/30cal AB
120 double-unders
30 overhead squats
22/30 cal row// 16/20cal AB
90 double-unders
20 overhead squats
15/20 cal row//12/15cal AB
TimeCAP 23minutes
Samstag
29.04.2023
CrossFit – Workout of the Day
10 Rounds of 1:00 on – 1:00 off for reps:
8 KB swings (16/24 kg)
4 burpees
– Pick up a new minute where you left off the previous minute.
B. Accessory
2sets, for quality
10 windmills (5 each side)
20 KB Side Bends (10 each side)
Freitag
28.04.2023
CrossFit – Workout of the Day
Hero-DAY
“GIFF”
4 Rounds for Time
800 meter Run
24 Power Snatches (35/25kg)
4 Bar Muscle-Ups
4 Turkish Get-Ups (24/16kg(alternating)
TimeCAP 35minutes
Donnerstag
27.04.2023
CrossFit – Workout of the Day
A. Every 6:00 x 5 sets:
1,600-m Assault bike
1,250/1,500-m C2 bik
700/750-m row or SkiErg
600-m run
(choose one option)
B. 3sets, for quality:
0:30 strict Toes to Bar or Knee raises
3 Wall Walks
Mittwoch
26.04.2023
CrossFit – Workout of the Day
A. 9 sets for load:
5-5-3-3-3-1-1-1-1:
Power cleans
B. Annie
50 – 40-30-20-10
Double Unders
Sit ups
Dienstag
25.04.2023
CrossFit – Workout of the Day
A. 5 sets for load:
1 strict weighted pull-up
rest 1minute
1 strict Ring Dip
– Rest exactly 1:00 between sets.
B. 3 rounds for time:
30 jumping lunges
25 pull-ups
TimeCAP 10minutes
Montag
24.04.2023
CrossFit – Workout of the Day
A. On a 15:00 clock for load:
Build to a heavy 1-rep push jerk
B. 4 rounds for time:
400-m run// 450/500mRow//21/30cal. AB
10 push jerks (47,5/70 kg)
TimeCAP 14minutes