Sonntag
01.10.2023
CrossFit – Workout of the Day
Every 3:00 for 10 rounds:
250-m row
– Score is slowest time.
Samstag
30.09.2023
CrossFit – Workout of the Day
A. For time:
40 box jump-overs (51/61 cm)
20 handstand push-ups
30 box jump-overs
15 handstand push-ups
20 box jump-overs
10 handstand push-ups
10 box jump-overs
5 handstand push-ups
– Step down from the box.
TimeCAP 10minutes
B. EMOM 10:
Min. 1 | 10/10 heavy KB Side Bends
Min. 2 | 10 strict hanging leg raises
Freitag
29.09.2023
CrossFit – Workout of the Day
A. For load:
5-3-3-1-1:
Thruster
B. DANIEL
For time:
50 pull-ups
400-m run
21 thrusters (30/42,5 kg)
800-m run
21 thrusters
400-m run
50 pull-ups
TimeCAP 20minutes
Donnerstag
28.09.2023
CrossFit – Workout of the Day
EMOM 28:
Min. 1 | 64 double-unders
Min. 2 | 4 wall walks
Min. 3 | 16 alternating DB hang power cleans @15/22,5kg
Min 4 | Rest
Mittwoch
27.09.2023
CrossFit – Workout of the Day
A. Practise 10minutes…
Med Ball Cleans
B. Every 1:30 for 6 rounds:
16 single-leg squats
10 Medball sit-ups
Max burpees
– Rest 1:30 between rounds.
Dienstag
26.09.2023
CrossFit – Workout of the Day
A. Every 2:00 for 6 sets:
2 push jerks
B. 5 rounds for time:
15 push jerks (30/42,5 kg)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (30/42,5 kg)
TimeCAP 15minutes
Montag
25.09.2023
CrossFit – Workout of the Day
Intervalle
10 rounds for time:
10 Double KB Clean
10 Double KB Lunges
10 Toes to Bar
10/7 cal on any maschine
Rest 1minute b/t rounds
*choose a KB weight that you can go unbroken each round
TimeCAP 30minutes