workout of the day
- MONTAG 2/11/20
CROSSFIT
- METCON
- “one more time”
- 8 rounds for time:
- 10 power clean & jerks 43/30
- 15 push ups
- 40 double unders
- METCON
- SONNTAG 1/11/20
CROSSFIT
- STRENGTH
- back squat 4×6
- METCON
- 21-15-9
- strict handstand push ups
- strict chest to bar pull ups
- STRENGTH
- SAMSTAG 31/10/20
CROSSFIT
- METCON
- 7min AMRAP
- 12 dumbbell hang power clean & jerk 22,5/15
- 12 over the dumbbell burpees
BASIC
- SQUAT SERIES
- METCON
- FREITAG 30/10/20
CROSSFIT
- METCON
- For time:
- 50 dumbbell power cleans 22,5/15
- 50 dumbbell push press 22,5/15
- 50 toes to bar
- 50 goblet squats 22,5/15
- 50 pull ups
- METCON
- DONNERSTAG 29/10/20
CROSSFIT
- OLY
- 10min EMOM
- 2 hang power snatch + 1 power snatch
- METCON
- 8min AMRAP
- 50 double unders
- 8 overhead squats
BASIC
- KETTLEBELL BASICS
- OLY
- MITTWOCH 28/10/20
CROSSFIT
- STRENGTH
- strict press 4×6
- METCON
- 75 kettlebell swings 24/16
- 21 burpees
- 50 kettlebell swings 24/16
- 15 burpees
- 25 kettlebell swings 24/16
- 9 burpees
BASIC
- DEADLIFT
- STRENGTH
- DIENSTAG 27/10/20
CROSSFIT
- SKILL
- kipping pull up
- METCON
- 5 rounds for time
- 30 ground to overhead 15/10
- 30 sit ups
BASIC
- PRESS SERIES
- SKILL
- MONTAG 26/10/20
CROSSFIT
- METCON
- 5 rounds for time
- 15 chest to bar pull ups
- 30 wall balls 9/6
- METCON
- SONNTAG 25/10/20
CROSSFIT
- METCON
- 22min AMRAP (repeat vom 29.8.20)
- 22 power clean & jerks
- 1min rest
- METCON
- SAMSTAG 24/10/20
CROSSFIT
- SKILL
- kettlebell clean & snatch
- METCON
- 5min AMRAP
- 6 double kettle bell swings + 3 cleans + 3 push press
- 5min rest
- 5min AMRAP
- 6 one arm kettlebell swings + 3 snatch
BASIC
- BASIC CF MOVEMENTS
- SKILL
- FREITAG 23/10/20
CROSSFIT
- STRENGTH
- bulgarian split squats 3×10-12
- METCON
- 50-40-30-20-10 double unders
- 9-7-5-3-1 bar muscle ups
- STRENGTH
- DONNERSTAG 22/10/20
CROSSFIT
- METCON
- 4x 5min AMRAP
- 5 chest to bar pull ups
- 5 front squats 43/30
- 5 hang power cleans 43/30
- 2 min rest in between
BASIC
- SQUAT SERIES
- METCON