Sonntag
13.08.2023
CrossFit – Workout of the Day
A. 4 sets:
25 seated leg raises
5 L-pull-ups
5 wall walks
B.For time:
21-15-9:
DB man makers (15/22.5 kg)
– Perform a 30m farmers carry after each set.
– Use two DBs.
TimeCAP 15minutes
Samstag
12.08.2023
CrossFit – Workout of the Day
A. 3-4sets:
8 /8Kneeling Single Arm Kettlebell Presses
B. AMRAP 5:
30 KB swings (16/24 kg)
20 jumping lunges
Rest 3:00, then…
AMRAP 5:
30 KB swings (16/24 kg)
20 jumping lunges
Freitag
11.08.2023
CrossFit – Workout of the Day
“DRK”
5 Rounds for Time
6 Bar Muscle-Ups
23 Russian Kettlebell Swings@32/24kg
19 Toes-to-Bars
44 Double-Unders
25 meter Kettlebell Lunges 32/24kg
Donnerstag
10.08.2023
CrossFit – Workout of the Day
A. 3sets:
10 barbell Good morning (moderat-heavy)
20 russian twist with plate
30sec. side Plank each side
B. Box Battle Workout 1
For time:
2000m Row
Every minute, perform 5 Deadlifts@80/55kg
TimeCAP 20minutes
Mittwoch
09.08.2023
CrossFit – Workout of the Day
A. 5 rounds for time:
15 chest-to-bar pull-ups
7.6-m handstand walk
TimeCAP 12minutes
B. 5 sets for load:
5 push presses
Dienstag
08.08.2023
CrossFit – Workout of the Day
A. E2MOM 16:
3 power cleans
– Build in load every minute, maintaining sound technique.
B. AMRAP 12:
36 double-unders
6 squat cleans (42,5/60 kg)
Montag
07.08.2023
CrossFit – Workout of the Day
A. EMOM 10:
1 Power Snatch+Overhead Squats
– Increase loading across as many sets as possible.
– Aim to perform your first set at 60% or higher. A good goal is to finish close to 85% of your best power snatch.
B. For time:
40 burpee box-overs (51/61 cm)
30 deadlifts (60/85 kg)
20 overhead squats
10 muscle-ups
timeCAP 15minutes