Sonntag
27.08.2023
CrossFit – Workout of the Day
A. EMOM 15:
2 back squats
– Begin your first set around 60% of your best back squat.
– Increase the loading across as many sets as possible
B. 5 rounds for reps:
:20 calorie row
:40 rest
:40 calorie row
:20 rest
1:00 burpees
1:00 rest
Samstag
26.08.2023
CrossFit – Workout of the Day
A. Gwen
For load:
15-12-9:
Clean and jerks
– Touch-and-go at the floor only. Use the same load for each set.
– Rest as needed between sets.
TimeCAP 12minutes
B. 3set:
2/2 Turkish Get ups
20 banded Pull apparts
Freitag
25.08.2023
CrossFit – Workout of the Day
Kabul 13
For Time
Buy-In: 2,021 meter Row
Then, 13 Rounds of:
8 Snatches @51,5/37,5kg
26 AbMat Sit-Ups
TimeCAP 40minutes
Donnerstag
24.08.2023
CrossFit – Workout of the Day
Fitnessbundesliga WOD
Box Battle 23.3
AMRAP 9
24 Double Unders
21 – 18 – 15 -12 – 9 – 6 – Max Effort —>
Thruster
40kg/30kg – 50kg/35kg – 60/40kg – 70kg/45kg –80kg/52.5kg – 90kg/60kg – 100kg/67.5kg TIMECAP 9 Minuten
Tiebreak beachten nach der ersten Runde!
B. 4 sets:
50-m DB farmers carry
10 weighted goodmornings
– Rest 1:00-2:00 between sets.
Mittwoch
23.08.2023
CrossFit – Workout of the Day
A. 5 sets for load:
Every 2:00,…
1 clean pull
1 power clean
1 hang power clean
B. For reps:
AMRAP 2:
Knees-to-elbows
– Rest 1:00
AMRAP 4:
5 knees-to-elbows
7 wall-ball shots (6/9 kg) (2.7/3 m)
– Rest 2:00
AMRAP 6:
5 knees-to-elbows
7 wall-ball shots (6/9 kg) (2.7/3 m)
9 box jump-overs (51/61 cm)
Dienstag
22.08.2023
CrossFit – Workout of the Day
A.4 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following your final push press, complete a single max set of handstand push-ups.
B. 10 rounds for time with a partner:
15/21-cal assault Bike
– You Go, I Go
TimeCAP 12minutes
Montag
21.08.2023
CrossFit – Workout of the Day
A. 5 rounds for time with a partner:
400-m run
40 alternating Front Rack reverse Lunges @30/42,5kg
– Run together and break up the squats as needed.
TimeCAP 25minutes
B.EMOM 10:
Even: :40 Overhead KB hold @10/16kg
Odd: :40 hollow hold