Sonntag
24.09.2023
CrossFit – Workout of the Day
A. Every 1:30
7 sets for load:
2 snatch pulls
1 snatch
B. 5 rounds for time:
75 double-unders
20 alternating DB snatches (15/22.5 kg)
15minutes
Samstag
23.09.2023
CrossFit – Workout of the Day
A. EMOM 20:
Odd minutes | Max calorie row
Even minutes | Accumulate :20 L-sit hold
B. 2 sets:
20 good mornings (empty barbell)
20 superman arch-ups
Freitag
22.09.2023
CrossFit – Workout of the Day
“ENIS”
AMRAP in 31 minutes
Buy-In: 51 Burpees
Then in the remaining time, AMRAP of:
3 Bear Complexes @42,5/60kg*
15/10 Cal Assault Bike or 250m Row
18 Pull-Ups
Every 7 minutes, complete:
51 Double Unders
*1 Bear Complex consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press
Donnerstag
21.09.2023
CrossFit – Workout of the Day
A. Every 2:00 for 6 sets:
5 – 3 – 3- 1- 1-1
front Squats
B. On a 15:00 clock:
50 bar-facing burpees
50 wall-ball shots (6/9 kg) (2.7/3 m)
800-m run
Max-reps hang squat cleans in the remaining time (57,5/85kg)
Mittwoch
20.09.2023
CrossFit – Workout of the Day
A. Skill
Accumulate:
40 alternating handstand shoulder taps
– Stomach facing the wall.
or
20m Handstand Walk
B. 3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.
TImeCAP 15minutes
Dienstag
19.09.2023
CrossFit – Workout of the Day
A. For load (7sets):
Hang Power Cleans
5-5-3-3-1-1-1
B. Helena
3rounds
400m Run
12 Bar Muscle ups
21 DB Snatches@15/22,5kg
Montag
18.09.2023
CrossFit – Workout of the Day
A. AMRAP 10:
1-2-3-4-5… etc.
Deadlift (55/85kg)
handstand push-ups
B. Accessory
3sets:
10 strict pull-ups
10 Bent over DB Rows
30 hollow rocks
rest 1:00 b/t sets