WORKOUT WOCHENPLAN
Montag
MOD3137
CORE STRENGTH
EMOM x 10:
odd: 1 Min Plank hold
even: 15-20 seated Wallballs
CONDITIONING
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
Rx+: wear a vest.
Dienstag
MOD3138
STRENGTH
Front Squat (5x6 @ 75%)
every 2 Min.
WOD
Metcon (Time)
For Time:
21-18-15-12-9
T2B
SDLHP
Push Press
Time Cap: 18 Minutes.
L1: 30/20 kg
L2: 43/30 kg
L3: 50/35 kg
Weightlifting
Clean Complex Day.
All Cleans are full Squat Cleans.
Power Clean + FS for beginners is fine.
Clean DL+Hang Clean+ Jerk (Weight)
1 Clean Deadlift to knee cap (2 sec. hold)
1 Hang Clean
1 Jerk
4x every 2 Min, climbing.
CleanPull+HangClean+Jerk (Weight)
(1 Clean Pull + 1 Hang Clean (above knee) + 1 Jerk) x 2
4x @ 70-80% every 2:30
Clean from Blocks Complex NB (Weight)
1 Clean from blocks (below knee)
1 Hang Clean
1 Clean & Jerk
4x every 2:30 @ 75-85%
Clean Deadlift (5x3 @ 120%)
every 2 Min.
Mittwoch
MOD3139
ENGINE BUILDING
Metcon (8 Rounds for reps)
In Teams of 2
3 Min ON, 1 Min OFF x 8
- Prowler Push (15m sections)
- Burpee Box Jump over 60/50cm
- cal Bike
- DB DT
L1: 60/40kg ; 2x 15/10 kg
L2: 80/60 kg ; 2x 22,5/15 kg
DB DT:
12 DL, 9 HPC, 6 S2OH
Donnerstag
MOD3140
Weightlifting
Squat Snatch (Waiveloading)
Min 1 @ 70%
Min 2 @ 75%
Min 3 @ 80%
Min 4 Rest
Min 5 @ 75%
Min 6 @ 80%
Min 7 @ 85%
Min 8 Rest
Min 9 @ 80%
Min 10 @ 85%
Min 11 @ 90%
WOD
Metcon (Time)
10 Rounds for time:
1 Power Snatch
3 Overhead Squats
Time Cap: 12 Minutes
You choose weight. 85% of weakest movement.
Freitag
MOD3141
CrossFit Open 2026
Samstag
MOD3142
CrossFit Open 2026
Sonntag
Kein WOD verfügbar
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