WORKOUT KW11

MONTAG 09.03.2020

CF-BASICS - MODUL II Squat

CROSSFIT

STRENGTH

Bench Press

4-4-4-4

WOD - for Time "Zachery Tellier"

10 Burpees

10 Burpees

25 Push Ups

10 Burpees

25 Push Ups

50 Lunges

10 Burpees

25 Push Ups

50 Lunges

100 Sit Ups

10 Burpees

25 Push Ups

50 Lunges

100 Sit Ups

150 Air Squats

CF-INTERMEDIATE

STRENGTH

OH Squat

5-5-5-5-5

WOD - for Time

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

Burpees

Slam Balls

Sit Ups

Mixed Unders

DIENSTAG 10.03.2020

CF-BASICS - MODUL V

Weightlifting

CROSSFIT

STRENGTH A

Snatch Balance

3-3-3-3-3

STRENGTH B

Snatch

3-3-3-3-3

WOD – 10‘ AMRAP

10 Burpee Box Jump Overs

10 Slam balls 20/10

MITTWOCH 11.03.2020

CF-BASICS - MODUL III

Press

STRENGTH

5 Supersets of

7 Biceps Curls

7 Pull Overs

WOD – 18‘ EMOM

1min Wall balls

1min Deadlift @ BW

1min Boxjumps

1min Push Press @ 50% of BW

1min Row

1min Rest

CF-INTERMEDIATE

STRENGTH

Deadlift

5-5-5-5-5

WOD: for Time

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

Box Jumps

Ring Rows

Push Ups

Mixed Unders

DONNERSTAG 12.03.2020

CF-BASICS - MODUL IV

Pull

CROSSFIT

STRENGTH

Strict Press

10-10-10-10-10

WOD – “Barbara“ 5 RFT

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

3min Rest

CF-INTERMEDIATE

STRENGTH

Back Squat

5-5-5-5-5

WOD - 15‘ AMRAP

3 Deadlifts

5 Hang Power Cleans

7 cal Row/Ski

FREITAG 13.03.2020

CF-BASICS - MODUL I

Basic Movements

CROSSFIT

STRENGTH

5 Sets of

3 Cleans

1 Jerk

WOD – 10‘ AMRAP

10 Sit Ups

5 Push Press @ 50% of BW

5 Devil Press 22,5/15

SAMSTAG 14.03.2020

FUN DAY

WOD A - for Time

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

Boxjumps

Sit Ups

Double Unders

WOD B - "Linda" for Time

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

Deadlift @50% of BW

Bench Press @ BW

Clean @75% of BW

SONNTAG 15.03.2020

FREE GYM!