workout of the day

CROSSFIT

• TABATA
  • backsquat 43/30
  • L-sit
  • ring row
  • handstand hold
  • row/bike/burpee

CROSSFIT

• STRENGTH
  • alternating:
  • deadlift 3×8
  • press 3×8
• METCON
  • 2 rounds of:
  • 15 dumbbell push press 22.5/15
  • 15 chest to bar pull ups
  • 15 burpee box jump overs

BASIC

• KETTLEBELL BASICS

CROSSFIT

• METCON
  • 20min EMOM:
  • min1: double kettlebell thruster
  • min2: ring dips
  • min3: double kettlebell overhead walking lunges
  • min4: cal row

OLY LEVEL 2

• 1RM power snatch
• clean & jerk 2+1
• push press 3×3

CROSSFIT

• METCON
  • Team Workout Surprise

BASIC

• PRESS SERIES

CROSSFIT

• STRENGTH
  • alternating:
  • frontsquat 3×8
  • floor press 3×8
• METCON
  • 12min AMRAP:
  • 100 double unders
  • max unbroken pull ups

OLY LEVEL 1

• SNATCH

CROSSFIT

• SKILL
  • 10min EMOM:
  • min1: 4-8 toes to bar
  • min2: 8 overhead squats
  • increase weight if form allows
• METCON
  • 6min AMRAP:
  • 7 burpees
  • 14 kettlebell swings 28/20

CROSSFIT

• STRENGTH
  • reverse lunges 3×10
• METCON
  • 4 rounds of:
  • 15 dumbbell hang power clean & jerks 22.5/15
  • 15 push ups
  • 30 airsquats

BASIC

• BASIC CROSSFIT MOVEMENTS
  • THRUSTER & WALL BALLS

Aufgrund unserer Jahresfeier am Freitag haben wir am Samstag, den 7.12., geschlossen!

CROSSFIT

• METCON
  • 40 cal bike
  • 4 rope climbs
  • 80 wall balls 9/6
  • 4 rope climbs
  • 40 dumbbell snatch 22.5/15

OLY LEVEL 2

• clean & jerk complex
  • 1 clean + 1 hang clean
  • + 2 jerks
• overheadsquat 3,3,3,3,3

CROSSFIT

• OLY
  • 2 RM hang power clean
• METCON
  • in teams of 3:
  • 7min max cal row
  • 7min max cal bike

BASIC

• PUSH PULL

CROSSFIT

• METCON
  • 3 rounds of:
  • 25 push ups
  • 50 ring rows
  • into 3 rounds of:
  • 25 reverse lunges 22,5/15
  • 50 airsquats

OLY LEVEL 1

• JERK

CROSSFIT

• GYMNASTIC
  • 10min EMOM:
  • min1: 8-16 pull ups
  • min2: 20sec handstand hold
• METCON
  • 12min AMRAP:
  • 300m run
  • 30 kettlebell swings 28/20