Sonntag
04.06.2023
CrossFit – Workout of the Day
For time with a partner:
1,000m run
– Split the runs. One person works at a time.
Right into…
50 Curtis-P Complex (25/35 kg)*
* Both partners perform 4 burpees at the TOP of each minute.
Finish with…
850/1,000m row
– Split the row. One person works at a time.
– One person works to accumulate the Curtis-P Complex at a time, switching every minute. The partner on the barbell can start accumulating Curtis-P Complexes as soon as they have finished doing burpees.
Curtis P Complex = 1 Power Clean + Lunge (R) + Lunges(L) + Push Press
TimeCAP 25minutes
Samstag
03.06.2023
CrossFit – Workout of the Day
A. Every 2:00 for 6 rounds:
3 hang power snatches
B. For time:
21-15-9:
Hang power snatches (30/42,5 kg)
Toes-to-bars
TimeCAP 6minutes
Freitag
02.06.2023
CrossFit – Workout of the Day
“AGOQ 17.1”
2017 CROSSFIT GAMES AGE GROUP ONLINE QUALIFIER WOD #1
For Time
100 Dumbbell Snatches (22,5/15kg)
80 calorie Row
60 Burpees
40 Muscle-Ups
Time Cap: 25 minutes
Donnerstag
01.06.2023
CrossFit – Workout of the Day
CrossFit – Leg Day
A. 5-5-3-3-1-1-1:
Back squat
Rest 2:00 minutes b/t sets
B.AMRAP 10:
Wall-ball shots (6/9 kg)(2.7/3 m)
– Perform a DB 30.5-m farmers carry (4x25ft or 2x50ft segments) after every 20 reps.
– Use two DBs (15/22,5kg).
Mittwoch
31.05.2023
CrossFit – Workout of the Day
A. 5sets:
10 suitcase deadlifts
B. 5 rounds for time:
40 double-unders
30 box step-ups (51/61 cm)
20 KB swings (16/24 kg)
TimeCAP 18minutes
Dienstag
30.05.2023
CrossFit – Workout of the Day
A. 12:00 to work to a heavy 2-rep-max shoulder press
B. EMOM 10:
7 DB shoulder presses (15/22.5 kg)
AMRAP calorie row OR bike
– Use two DBs.
C. Accumulate (optional)
50 DB Bent over Rows
Montag
29.05.2023
CrossFit – Workout of the Day
Murph
For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
– Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb vest or body armor, wear it.
TimeCAP 35-50minutes