MONTAG, & FREITAG

06:00 - 13:15

MITTWOCH

06:00 - 10:00; 12-13:00

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

25. Oktober 2024

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CrossFit – Fri, Oct 25

Suggested Warm-Up
Warm-Up

2 ROUNDS

10 Good Mornings

10 Kang Squats

10 Glute Bridge

10 Piked Shoulder Taps

Into…

2 ROUNDS

8 BB Deadlifts

8 Hang Muscle Clean

8 Strict Press

8 Alt. Elbow Punches

Strength – All
Deadlift (1×3 @ RPE 7

1×3 @ RPE 8

1×3+ @ RPE 9)

(Score is Weight)

Week 3 of 6

Strength | 5-3-1 Cycle

Hero Workout – Performance
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
https://www.crossfit.com/workout/2010/12/24#/comments

KG BB: (70/47.5)

Hero Workout – Fitness
DT (FITNESS) (Time)

5 ROUNDS FOR TIME

12 Deadlifts (115/75)

9 Hang Power Cleans

6 Shoulder to Overhead

(Score is Time)

KG BB: (52.5/35)

Optional Finisher – All
FOR QUALITY

600/400 Alt. Box Step-Ups (24/20)*

Week 3 of 5 — „Chad“ Extra Credit

*Weight Vest Optional

(No Measure)

PROBETRAINING ANMELDUNG