WORKOUT KW10

MONTAG 02.03.2020

CF-BASICS - MODUL I

Basic Movements

CROSSFIT

STRENGTH

14‘ E2MOM

1 Deadlift

Tempo: 6-1-X-1

WOD – 4RFT 400m Ski/Row 15 Overhead Squats, 40/25

CF-INTERMEDIATE

STRENGTH

Deadlift

12-10-8-6-4

WOD – 4RFT 200m Ski/Row

7 Push Press 30/20

3 Burpees over the Bar

DIENSTAG 03.03.2020

CF-BASICS - MODUL V

Weightlifting

CROSSFIT

STRENGTH

Bench Press

6-6-6

4-4-4

2-2-2

WOD – for Time 400m Row 15 Back Squats 70/45 400m Ski 12 Back Squats 70/45 400m Row 9 Back Squats 70/45

400m Ski

MITTWOCH 04.03.2020

CF-BASICS - MODUL II

Squat

CROSSFIT

SKILL/STRENGTH

Hang Power Cleans

5-5-5-5-5

5 Rounds for time of: 50 Double-unders 7 Chest to Bar Pull Ups 7 Toes to Bar 7 Ring Dips

CF-INTERMEDIATE

SKILL/STRENGTH

Hang Power Cleans

5-5-5-5-5

WOD – 10‘AMRAP 30 Double- or Single Unders 7 Pull Ups or Inverted Rows 7 Knee to Elbow 7 Box-Dips

DONNERSTAG 05.03.2020

CF-BASICS - MODUL III

Press

CROSSFIT

STRENGTH

10‘ E2MOM

12 Front Squats @70% of 1RM

WOD – 15‘ AMRAP 300m row/ski 12 Push Press @ 70% of 1RM

6 Burpees over the Bar

CF-INTERMEDIATE

STRENGTH

10‘ E2MOM

8-12 Front Squats

WOD – 10‘ AMRAP 150m row/ski 6 Deadlifts

12 Sit Ups

FREITAG 06.03.2020

CF-BASICS - MODUL IV

Pull

CROSSFIT

SKILL

Kipping Technique

- Pull Up/Muscle Up

- HSPU

WOD - "Nate" 20‘ AMRAP 2 Ring Muscle Ups 4 Handstand Push-ups 8 Kettlebell Swings, 24/16

SAMSTAG 07.03.2020

FUN DAY

STRENGTH A

DB-Bench Press

4 x AMRAP

STRENGTH B

DB-Flys

3 x AMRAP

WOD – 4 RFT 300m Run

3 RNDs of “Cindy“

SONNTAG 08.03.2020

FREE GYM!