WORKOUT KW10
MONTAG 07/03/2022
CROSSFIT
STRENGTH
3 Super sets
6/6 Split Squats
6-8 Lateral Barbell Lunges
2' rest betw. sets!
WORKOUT
20' to finish or get as far as possible..
300m Row
10 RNDs of
5 Wall Balls 10/6
3 Burpees
1 Power Clean 70/45
300m Ski
10 RNDs
5 Wall Balls 10/6
3 Burpees
1 Power Clean 70/45
300m Run
DIENSTAG 08/03/2022
CROSSFIT
SKILL & WARM UP
Push Jerk
10' cap
STRENGTH
15' E3MOM
3 Push Jerks (as heavy as possible)
5-6 (weighted) Chin Ups
WORKOUT
3' to get as far as possible...
10 Double DB Snatches 17,5/12,5
20 Push Ups
30 Cal Row/Ski
40 Double Unders
50 Sit Ups
60 Pull Ups
1' rest
5' to get as far as possible...
(same workout)
2' rest
7' to get as far as possible...
(same workout)
CF-INTERMEDIATE
SKILL & WARM UP
Push Jerk
10' cap
STRENGTH
12’ E3MOM
6 Push Jerks
3 (weighted) Chin Ups
WORKOUT
3' to get as far as possible...
5 Double DB Snatches
10 Push Ups
20 Cal Row/Ski
30 Double Unders
40 Sit Ups
50 Pull Ups
1' rest
5' to get as far as possible...
(same workout)
2' rest
7' to get as far as possible...
(same workout)
MITTWOCH 09/03/2022
CROSSFIT
STRENGTH
3 Super sets
10-12 Deadlifts @70% of 1RM
10-15 Jumping Lunges BW
3 Super sets
10-12 Squats (70% 1RM)
10-15 High Jumps (BW)
WORKOUT
5RFT
10 Pullups
15 Devils Presses
20 DB-Thrusters
DONNERSTAG 10/03/2022
CROSSFIT
CARDIO
0-8min...
3 RNDs
250m Row
150m Run
8-16min...
3 RNDs
15 Hang Power Snatches 35/25
30 Air Squats
16-24min...
3 RNDs
250m Ski
150m Run
24-32min...
3 RNDs
20 Hang Power Cleans 40/30
20 Box Jumps 24/20"
32-37min:
Max Russian KB Swings 24/16
CF-INTERMEDIATE
CARDIO
0-8min...
3 RNDs
150m Row
150m Run
8-16min...
3 RNDs
10 Hang Power Snatches
20 Air Squats
16-24min...
3 RNDs
150m Ski
150m Run
24-32min...
3 RNDs
15 Hang Power Cleans
15 Box Jumps 24/20"
32-35min:
Max Russian KB Swings
FREITAG 11/03/2022
CROSSFIT
STRENGTH
3 Super sets
6-8 Strict Press
10-12 heavy DB-Russian Twists
2' rest
WORKOUT
15' AMRAP
10cal. of choice
15 Pull Ups
20 Wall Balls 10/6
SAMSTAG 12/03/2022
CrossFit Open WOD 22.1
15' AMRAP
3 Wall Walks
12 DB-Snatches 22,5/15
15 Box Jump overs 24/20''
WORKOUT
For time, in teams of 2
23 RNDs of
1 Deadlift 142,5/92,5
9 T2B's
immediately into:
23 RNDs of
9 cal. Row
8 Burpees over the Rower
*on min. 4 and 24 you and your partner must run 400m together!
SONNTAG 13/03/2022
FREE GYM!