WORKOUT KW11

TESTING WEEK

(1RM Back Squat, 1RM Deadlift, 1RM Strict Press)


MONTAG 14/03/2022


CROSSFIT


STRENGTH


Back Squat

Find your 1RM

Z.B: 3-2-2-1-1-1


WORKOUT


3' AMRAP

20cal. Row/Ski

15 American Swings 24/16

Max Power Clean & Jerks in rem. time 50/35


Rest 1' and repeat for 4 total RNDs!

DIENSTAG 15/03/2022


CROSSFIT


STRENGTH


8-10 Reverse Grip Bench Press

1' of max effort strict Pull Ups

2' rest, repeat for 3 total sets


WORKOUT


For time:

30 Burpees

30 Double Unders

30 Push Ups

30 Double Unders

30 Box Jumps 24/20"

30 Double Unders

30 Cal of choice

30 Double Unders

30 Box Jumps 24/20"

30 Double Unders

30 Push-Ups

30 Double Unders

30 Burpees

Cap. 20'

CF-INTERMEDIATE

STRENGTH


8-10 Reverse Grip Bench Press

max strict Pull Ups

2' rest, repeat for 3 total sets


WORKOUT


For time:

20 Burpees

20 Double Unders

20 Push Ups

20 Double Unders

20 Box Jumps 24/20"

20 Double Unders

20 Cal of choice

20 Double Unders

20 Box Jumps 24/20"

20 Double Unders

20 Push-Ups

20 Double Unders

20 Burpees


Cap. 20'

MITTWOCH 16/03/2022

CROSSFIT


STRENGTH


Deadlift

Find your 1RM

z.B.: 5-3-2-1-1-1


WORKOUT

18' to get as far as possible..


5 RNDs:

5 T2B

5 Wall Balls 10/5


6 RNDs

6 T2B

6 Front Rack lunges 35/20

7 RNDs

7 T2B

7 Front Squats 45/30


8 RNDs

8 T2B

8 Back Squats 55/40

DONNERSTAG 17/03/2022


CARDIO


For Time:


10 Pull Ups

20 cal. Row/Ski or Bike

10 Pull Ups


30 Sit Ups

20 cal. Row/Ski or Bike

10 Pull Ups

400m Run

30 Sit Ups

20 cal. Row/Ski or Bike

10 Pull Ups

50 Russian KB Swing 24/16

400m Run

30 Sit Ups

20 cal. Row/Ski or Bike

10 Pull Ups

60 Wall Balls 8/4

50 Russian KB Swing 24/16

400m Run

30 Sit Ups

20 cal. Row/Ski or Bike

10 Pull Ups

cap. 45'

CF-INTERMEDIATE


CARDIO


For Time:


5 Pull Ups


10 cal. Row/Ski or Bike

5 Pull Ups


20 Sit Ups

10 cal. Row/Ski or Bike

5 Pull Ups


300m Run

20 Sit Ups

10 cal. Row/Ski or Bike

5 Pull Ups

40 Russian KB Swing

300m Run

20 Sit Ups

10 cal. Row/Ski or Bike

5 Pull Ups


50 Wall Balls 8/4

40 Russian KB Swing

300m Run

20 Sit Ups

10 cal. Row/Ski or Bike

5 Pull Ups


cap. 40’

FREITAG 18/03/2022

STRENGTH


Strict Press

Find your 1RM

z.B.: 3-3-2-1-1-1

WORKOUT


7' AMRAP

7 Hang Power Cleans

7 Front Squats


Rest 3min.


7min. AMRAP:

7 Burpees

7 Push Jerks

*’use a 50/35kg BB

SAMSTAG 19/03/2022


CrossFit OPEN WOD 22.2


For time:

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

Deadlifts

Bar Facing Burpees


RX: 100/70

Scaled: 60/40


Cap. 10'


WORKOUT


For time, in teams of 2


On a 35’ running clock..


100 Cal Row

100 Box Jumps

100 Cal Ski

100 DB Push Press 22,5/15

100 Double Unders (Each)

100 Sit Ups


In remaining time, complete as many 100m sprints as possible. I go, you go style.

SONNTAG 20/03/2022

FREE GYM!