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WORKOUT KW10

MONTAG 06/03/2023


CROSSFIT


STRENGTH

Deadlift

5-5-3-3-1-1


WORKOUT


A: 7' AMRAP

5m/5m DB OH-Lunges*

5 T2B

5m/5m DB OH-Lunges*

10 T2B

5m/5m DB OH-Lunges*

15 T2B

5m/5m DB OH-Lunges*

20 T2B

usw…


2' rest


5 Pull Ups

5 Wall Balls 8/4

5 Pull Ups

10 Wall Balls 8/4

5 Pull Ups

15 Wall Balls 8/4

5 Pull Ups

20 Wall Balls 8/4

usw…


*Switch your arm every 5m and use a 20/15kg DB!



DIENSTAG 07/03/2023


STRENGTH

Push Complex

4 sets of..

5 Strict Press

3 Push Press

1 Jerk


WORKOUT


10 RFT

5 (Ring) Dips

10-9-8-7-6-5-4-3-2-1

Power Cleans (10-1 same weight)



CF-INTERMEDIATE


STRENGTH

Push Complex

4 sets of..

5 Strict Press

3 Push Press

1 Jerk


WORKOUT


10 RFT

5 Hand release Push Ups

10-9-8-7-6-5-4-3-2-1

Hang Power Cleans (10-1 same weight)



MITTWOCH 08/03/2023


CROSSFIT


STRENGTH

Front Squat

7-7-5-5-3-3


WORKOUT


For time…


30 OH-Squats 30/20

15 Burpees over the Bar

15 T2B

20 OH-Squats 40/27,5

10 Burpees over the Bar

10 T2B

10 OH-Squats 50/35

5 Burpees over the Bar

5 T2B



DONNERSTAG 09/03/2023


CROSSFIT


STRENGTH

DB-Inclined Bench Press

4 x 8-10

*Superset with: 10-12 BB-Bent over Rows


WORKOUT


A: 7' AMRAP

7 DB-Snatches 20/12,5 right

5 Push Ups

7 DB-Snatches 20/12,5 left

5 Push Ups


3' rest


B: 7' AMRAP

7 DB-Push Press 20/12,5 right

5 Pull Ups

7 DB-Push Press 20/12,5 left

5 Pull Ups



CF-INTERMEDIATE


STRENGTH

DB-Inclined Bench Press

4 x 8-10

*Superset with: 10-12 BB-Bent over Rows


WORKOUT


A: 5' AMRAP

7 DB-Snatches right

5 Push Ups

7 DB-Snatches left

5 Push Ups


2' rest


B: 5' AMRAP

7 DB-Push Press right

5 Pull Ups

7 DB-Push Press left

5 Pull Ups



FREITAG 10/03/2023


CROSSFIT


STRENGTH

Back Squat

7-7-5-5-3-3


WORKOUT


20' AMRAP


In teams of 2…


3 Wall Balls 10/6

4 Box Step Ups 22,5/15

5 Air Squats



SAMSTAG 11/03/2023


TEAM WORKOUT


STRENGTH

3 Sets of..

min 1: 10m heavy Sled Pull

min 2: 10-15 DB-Bench Press 22,5/15

min 3: 10-15 GHD-Sit Ups

min 4: 5-7 Strict HSPUs

min 5: 10-12 BOR

min 6: L-Sit Hold


WORKOUT


For time, in teams of 2…


100 Thrusters 20/15

90 T2B

80 Wall Balls 10/6

70 Push Ups

60 D-Ball Lunges 2 x 20/10kg

50 Pull Ups

40 KB-Snatches/Arm 24/16

30 Burpee Pull Ups

20 Deadlifts 100/80

10 Rope Climbs



SONNTAG 12/03/2023


FREE GYM!

 
 
 

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