Sonntag
11.06.2023
CrossFit – Workout of the Day
A. On a 10:00 clock:
Build to a heavy power clean + front squat.
B. CFM South Opening Repeat
AMRAP 21′
Buy in: 210 Double Unders
Then
AMRAP in remaining Time
6 Squat Cleans 80/60
11 Burpee over Bar
Samstag
10.06.2023
CrossFit – Workout of the Day
A. Every 4:00 x 4 sets:
15 burpees
60 double-unders
15 wall-balls shots (9/12 kg)
B. 5 sets:
15 banded deadlifts
20 banded pull-aparts
Freitag
09.06.2023
CrossFit – Workout of the Day
Teams of 3
Atalanta
For Time
1 mile Run (together)
100 Handstand Push-Ups (split)
200 Alternating Pistols (split)
300 Pull-Ups (split)
1 mile Run (together)
TimeCAP 40minutes
Donnerstag
08.06.2023
CrossFit – Workout of the Day
Team Triple 3
3 km Row
300 Double unders
3 mile (4,8km) Run
Time CAP 40minutes
Mittwoch
07.06.2023
CrossFit – Workout of the Day
EMOM 24:
Minute 1: 3 rope climbs
Minute 2: 12 DB reverse lunges (15/22.5 kg)
– Use 2 DBs for the lunges, held as desired.
Minute 3: 0:30 Ring support Hold (Top)
Dienstag
06.06.2023
CrossFit – Workout of the Day
A. 5 sets:
3 deadlifts
– Maintain same load across all sets.
– Rest 2:00 between sets.
B. For completion:
1:00 plank hold (high plank)
25 strict toes-to-bar
1:00 plank hold (low plank)
50 Medball sit-ups
1:00 plank hold (high plank)
25 toes-to-bar
1:00 plank hold (low plank)
Montag
05.06.2023
CrossFit – Workout of the Day
A. Conditioning challenge:
20:00 to establish max meters on a machine of your choice.
B. 3 sets:
:30 handstand hold
10 single-leg box jumps/leg
5 wall walks
– Rest 2:00
– Perform single-leg box jumps to a height that you can maintain fluid and consistent reps.
– Scale wall walks to a partial range of motion or 7 inch worms + push-up.