KW 8

MONTAG: 18:00 – 19:30 UHR:

SKILL: PRESS (WOCHE 4/4)

SPLIT JERK

2 ROUNDS 

5 POWER CLEAN

5 PUSH JERK

5 SPLIT JERK

 

EVERY 2 MIN X 5

4 STRICT PRESS + 2 SPLIT JERK

 

FIND A HEAVY 3 RM IN 12 MIN

3 FRONT SQUAT + 2 PUSH PRESS + 1 PUSH JERK

 

2 SUPERSETS

5/5 TALL KNEELING WINDMILL

10 TALL KNEELING KB TRICEP EXTENSION

 

EVERY 4 MIN X 3

30 – 60 SEC HALF PUSH UP PLANK

16 PLANK WALK UP

15 DB PUSH PRESS

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DU (WOCHE 4/4)

3X 30 DU UNBROKEN

 

IN TEAMS OF TWO

20 ROUNDS

3 POWER CLEAN AND JERK 

3 BAR FACING BURPEE

 

3 MIN REST

 

20 ROUNDS

3 POWER SNATCH

3 BAR FACING BURPEE

 

3 MIN REST

 

20 ROUNDS

3 THRUSTER

3 BAR FACING BURPEE

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN (WOCHE 4/4)

 

2 ROUNDS EMPTY BAR

HIGH PULL

HANG CLEAN

SQUAT CLEAN

 

BUILT A 3 RM CLEAN COMPLEX IN 12 MIN

1 DEADLIFT + 1 HANG POWER CLEAN  + SQUAT CLEAN

 

EVERY 2 MIN X 4

3-6 STRICT LEG RAISES

12 WEIGHTED FROG PUMP

 

5 ROUNDS FOR QUALITY

500/400 M BIKE

12 KB HAMSTRING MARCH

12 DUAL DB/KB FLOOR PRESS

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

CROSSFIT OPEN 23.1

AMRAP 14 MIN

60 CAL ROW

50 HANING KNEE RAISES

40 WALL BALL SHOT

30 CLEAN (42,5/ 30)

20 CHIN OVER BAR PULL UP