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WORKOUT KW11

MONTAG 13/03/2023


CROSSFIT


STRENGTH


Back Squat

5-5-5-5-5


WORKOUT


10 RFT...


3 Hang Power Cleans

4 Front Squats

5 Pull Ups

6 Burpees


TC: 20'


*use a 60/40kg BB



DIENSTAG 14/03/2023


CROSSFIT


STRENGTH


Push Press

Max reps @90% of your 1RM

*superset with: 10-12 Bent over Rows

2' rest


WORKOUT


15' AMRAP


5-6-7-8-9-10...etc

Double KB-Snatches

KB-Push Press

T2B


*Do 7/5cal of choice after every round!

*Use a weight you would consider light!



CF-INTERMEDIATE


STRENGTH


Push Press

Max reps @90% of your 1RM

*superset with: 10-12 Bent over Rows

2' rest


WORKOUT


12' AMRAP


5-6-7-8-9-10...etc

Double KB-Snatches

KB-Push Press

T2B


*Do 7/5cal of choice after every round!

*Use a weight you would consider light!"



MITTWOCH 15/03/2023


CROSSFIT


CARDIO HARDIO


For time...


10 Box Jumps 24/20"


20 Wall Balls 8/4

10 Box Jumps


30 Sit Ups

20 Wall Balls

10 Box Jumps


400m Row/Ski

30 Sit Ups

20 Wall Balls

10 Box Jumps


50 HP-Clean & Jerks 37,5/25

400m Row/Ski

30 Sit Ups

20 Wall Balls

10 Box Jumps


60 Double unders

50 HP-Clean & Jerks

400m Row/Skiun

30 Sit Ups

20 Wall Balls

10 Box Jumps


70 Overhead Squats 37,5/25

60 Double Unders

50 HP-Clean & Jerks

400m Row/ski

30 Sit Ups

20 Wall Balls

10 Box Jumps



DONNERSTAG 16/03/2023


CROSSFIT


STRENGTH


Bench Press

5-4-3-2-1

*work up to a heavy single!

*Superset with 5-10 strict Pull Ups


WORKOUT


20' AMRAP


min: 00:00-05:00

Buy in: 500m Row

AMRAP

10 Push Ups on DB´s

10 DB-Front Rack Lunges


min: 05:00-10:00

Buy in: 500m Ski

AMRAP

10 T2B

10 DB-Deadlifts


min 10:00-15:00

Buy in: 500m Row

AMRAP

6 Push Ups on DB´s

6 DB-Front Rack Lunges


min: 15:00-20:00

Buy in: 500m Ski

AMRAP

6 T2B

6 DB-Deadlifts



CF-INTERMEDIATE


STRENGTH


Bench Press

5-4-3-2-1

*work up to a heavy single!

*Superset with 5-10 Inverted Rows


WORKOUT


20' AMRAP


min: 00:00-07:00

Buy in: 600m Row

AMRAP

7 Push Ups on DB´s

7 DB-Front Rack Lunges


min: 07:00-14:00

Buy in: 600m Ski

AMRAP

7 T2B

7 DB-Deadlifts



FREITAG 17/03/2023


CROSSFIT


STRENGTH


Front Squat

5-5-5-5-5


WORKOUT


"HELEN"


3RFT


400m Run

21 KB-Swings 24/16

12 Pull Ups



SAMSTAG 18/03/2023


TEAM-WORKOUT


STRENGTH


Deadlift

5-5-5-5-5


WORKOUT


In teams of 2, 45' to finish...


3 rounds

30 Wall Balls 10/6

30 Push Jerks 40/30

30 T2B


50/40 cal. Row/Ski


2 rounds

30 Wall Balls 10/6

30 Push Jerks 50/35

30 T2B


50/40 cal. Row/Ski


1 round

30 Wall Balls

30 Push Jerks 60/40

30 T2B



SONNTAG 19/03/2023


FREE GYM!






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