Workout of the day – KW 36 (28.08. – 03.09.) – 2023

Sonntag

03.09.2023

CrossFit – Workout of the Day

A. For time:
30 deadlifts (70/102,5 kg)
40 wall-ball shots (6/9 kg) (2.7/3 m)
50 KB swings (16/24 kg)

TimeCAP10min.

B. For completion:
200-m KB suitcase carry, left
200-m KB suitcase carry, right
– Rest as needed, but not more than 2 times per 200 m.

Samstag

02.09.2023

CrossFit – Workout of the Day

A. THE CHIEF
5 rounds of AMRAP 3:
3 power cleans (42,5/60 kg)
6 push-ups
9 air squats
– Rest 1:00 between rounds.

B. 2-4 sets:
15m handstand walk or 50 alternating Shoulder Taps
1:00 plank hold
– Rest 1:00- 2:00 between sets

Freitag

01.09.2023

CrossFit – Workout of the Day

MASTERS ONLINE SEMIFINAL TEST 22.1
For time:
500-m row
30 bench presses (47,5/70 kg)
1,000-m row
20 bench presses
2,000-m row
10 bench presses
– 30:00 time cap.

3 sets:
15 V-ups
:15 hollow hold
20 alternating plank shoulder taps

Donnerstag

31.08.2023

CrossFit – Workout of the Day

A. EMOM 10:
Even: row for max calories
Odd: 25 double-unders

Rest 5:00

For time:
1-mile run

TimeCAP 25minutes
-Comment your calories on the rower

B. 3sets:
10 Pike ups on rower
10 KB Windmills (5each side)
rest 1:00



 

Mittwoch

30.08.2023

CrossFit – Workout of the Day

A. Every 2:00 for 16:00:
2 clean and jerks
– Add load every 2-3sets

AMRAP 12:
2-4-6-8…
Burpees
DB alternating DB snatches (15/22,5kg)
Knees-to-elbows

Dienstag

29.08.2023

CrossFit – Workout of the Day

A. Front Squats
6-5-4-3-2

B.AMRAP 12:

9 pull-ups
3 front squats (42,5/60 kg)
9 pull-ups
6 front squats
9 pull-ups
9 front squats
– Continue the pattern of adding 3-reps to the front squats until time expires.

Montag

28.08.2023

CrossFit – Workout of the Day

A. 6 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.

B. 6 rounds for time:
12 DB deadlifts (15/22.5 kg)
9 DB box step-up (15/22.5 kg) (51/61 cm)
200-m run
– Use two DBs.
– Rest 2:00 between rounds.

TimeCAP 24minutes

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