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WORKOUT KW10

MONTAG 04.03.2024


CROSSFIT


WORKOUT


Metcon A

15’ Ski for Cal

E2MOM 5 Burpees

Start with the Burpees


Metcon B

15’ Amrap

2-4-6-8-10-8-6-4-2-4-6-8-10-8-...

Pull ups

DB-OH Lunges 22,5/15


5’ Rest between Wods



DIENSTAG 05.03.2024


CROSSFIT


STRENGTH


8’ E2MOM 5 Hang Power Snatch

into 6’ E2MOM 3 Hang Power Snatch(increase Weight)



WORKOUT


“L1 Benchmark”

3 Rounds for Time:

15 Thrusters 43/30

12 Burpees



MITTWOCH 06.03.2024


BODYWEIGHT


STRENGTH


Pull up

6-6-5-5-4-4

(scale with eccentric (half Reps), Rx+ add weight)


Inverted Row

8-8-8-8



WORKOUT


16’ EMOM

Even: 10 Jumping Squats

Odd: 10 Burpee Box Jumps



CROSSFIT


STRENGTH


Snatch Grip Deadlift

6-6-6-6-6


WORKOUT


16’ EMOM

Even: 10 Front Squats 60/40

Odd: 10 Burpee Box Jumps


(Scale the Reps so you can finísh in 45’’)



DONNERSTAG 07.03.2024


CROSSFIT


STRENGTH


Superset

close grip Bench Press

BB-Biceps Curl

8-8-8-8


WORKOUT


for 4 Rounds

Amrap 3’

2 Burpees

4 american KB-Swings 24/16

6 Pull-ups

Rest 1’ between Rounds



FREITAG 08.03.2024


CROSSFIT


STRENGTH/SKILL


Chin ups

6-6-5-5-4

(scale with eccentric (half Reps), Rx+ add weight)

*5 (weighted) Push ups after each Set



WORKOUT


20’ Amrap

12 Wall Balls 10/6

12 Deadlifts 60/40



SAMSTAG 09.03.2024


TEAM WORKOUT


STRENGTH


Strict Press

8-8-8-8


Bench Press

6-6-6-6-6


WORKOUT


in Teams of 2

10 Synchronized alternating DB OH Lunges 22,5/15

20 Synchronized Burpees over the DB

30 Med Ball Sit ups (pass the Ball) 10/6

40 Synchronized alternating Dumbbell Snatches 22,5/15

50 Synchronized Dumbbell Goblet Squats 22,5/15

40 Synchronized alternating Dumbbell Snatches 22,5/15

30 Med Ball Sit ups (pass the Ball) 10/6

20 Synchronized Burpees over the DB

10 Synchronized alternating DB OH Lunges 22,5/15



SONNTAG 10.03.2024


OPEN WOD 24.2

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