Workouts

Warm-Up Four rounds of: 10 Plate Ground-to-Overhead 45/25 10 Jumping Squats 3-5 Reps of Strict Pullups + Strict Toes-to-Bar 10 Samson Stretch 10 Burpees Strength a) Push Press 5-5-5-5-5 b) Strict Chin-Up 8-8-8-8-8 CrossFit Workout 4RFT: 15 Box Jump Overs 12 Handstand Pushups 9 Burpees…

Mo 22.10 Warm-Up Run 400m Test: 2min max Push up 2min max sit up 2 er Teams: 1er zählt der andere arbeitet. Strength Front Squats 6-6-6 CrossFit Workout 6 min AMRAP: 30 Double Unders 3 Power Cleans 85/60 – rest 4 minutes – 6 AMRAP…

Sa 20.10 3 Rounds 8 Power Cleans  60/40 8 Frontsquats     60/40 16 Burpees         60/40 then „Blake” 4 Rounds For Time of: 30 m Walking Lunge with Plate Overhead 30 Box Jumps 20 Wall Balls 10 Handstand Push-Ups

Fr 19.10 Strength Deadlift 3 x 5 CrossFit Workout 10 min AMRAP 15 Handstand Pushups 10 Kettlebell Snatch Left Arm 24/16 10 Kettlebell Snatch Right Arm 24/16

Do 18.10 Strength: Squat Clean 5-3-1 CrossFit Workout For time: 600m Run 15 Wallballs 10 Bar Muscle Ups 400m Run 30 Wallballs 20 Chest-to-Bar Pullups 200m Run 45 Wallballs 30 Pullups Time Cap: 16 Minutes

Mi 17.10 Strength Power Snatch 2-2-2-2-2 CrossFit Workout For time: 27-21-15 Ground-to-Overhead (30/20) Burpees Time Cap: 12 Minutes

KB LOVE a) Double KB Swing 4×10 b) Double KB Clean 4×10 b) Double KB Frontsquat 4×10 c) L- sit  to Push Up 4×10 d) Toes To bar 4×10 e) Snatch 30/30 f) Floor Viper 3×10 g)  2 min low Plank   Finisher: 50 Burpees

Di 16.10 Strength Back Squat 3-3-3-3-3-3 CrossFit Workout For time: 30/20 Cal Air-Bike /Row 30 Dumbbell Power Cleans 30/20 Cal Air-Bike / Row 30 Dumbbell Shoulder-to-Overhead 30/20 Cal Air-Bike /Row 30 Dumbbell Front Squats Time Cap: 20 Minutes

Mo 15.10 Warm Up: Coaches Choice Single-dumbbell overhead squat 5-5-5-5-5 reps Bench press 3-3-3-3-3 reps Chin Up   10-10-10-10-10  ( Beginners 20×1 Rep) 5 attempts at a max set of triple/double -unders 10  x  30 m Sprints

  6 Rounds for time of: 21 Air Squats 15 Deadlifts 50/30 12 Hang Power Cleans 9 Push Jerks Time Cap 18 Minutes