WORKOUT KW10

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!