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WORKOUT KW12

MONTAG 20/03/2023


CROSSFIT


STRENGTH

A: Back Squat

7-7-7-7


Front Squat

B: 5-5-5-5


WORKOUT


15' AMRAP

5-10-15-20-25...etc.

cal. of choice

Wall Balls 10/6



DIENSTAG 21/03/2023


CROSSFIT


SKILL & WARM UP


Push Jerk


STRENGTH


Push Jerk

5-5-5-5

Superset with: 8-10 weighted Bench Dips


WORKOUT


Fot time...


21 Thruster 20/15

21 Box Jumps


15 Thruster 30/20

15 Box Jumps


9 Thruster 40/27,5

9 Box Jumps


6 Thruster 50/35

6 Box Jumps


3 Thruster 60/42,5

3 Box Jumps



CF-INTERMEDIATE


SKILL & WARM UP


Push Jerk


STRENGTH


Push Jerk

5-5-5-5

Superset with: 8-10 weighted Bench Dips


WORKOUT


Fot time...


15 Thruster 20/15

15 Box Jumps


9 Thruster 35/25

9 Box Jumps


6 Thruster 40/30

6 Box Jumps


3 Thruster 45/30

3 Box Jumps



MITTWOCH 22/03/2023


CROSSFIT


SKILL 25'


Work on your Handstand Walk/Hold


WORKOUT


10 RFT


10 Wall Balls 10/6

3 Deadlifts @Bodyweight



DONNERSTAG 23/03/2023


WORKOUT


For time...


250m Run

20 American KB Swings 24/16

10 Pull Ups


From 4-9


For time:

500m Run

30 American KB Swings 24/16

20 Pull Ups


From 9-17


For time:

750m Run

40 American KB Swings 24/16

30 Pull Ups


From 17- 29


For time:

1000m Run

50 American KB Swings 24/16

40 Pull Ups


From 30-35

Max Sit-ups (feet anchored on DB)



CF-INTERMEDIATE


WORKOUT


For time..


150m Run

10 American KB Swings

5 Pull Ups


From 4-9


For time:

300m Run

20 American KB Swings

10 Pull Ups


From 9-17


For time:

450m Run

30 American KB Swings 24/16

15 Pull Ups


From 17- 29


For time:

750m Run

40 American KB Swings 24/16

20 Pull Ups


From 30-35

Max Sit-ups (feet anchored on DB)



FREITAG 24/03/2023


CROSSFIT


STRENGTH


A: Bench Press

8-8-8-8


B: DB-Inclined Bench Press

3 x max Reps


WORKOUT


12' AMRAP


6 Hang Power Cleans 50/35

12 T2B

4 Push Press 50/35

8 T2B

2 Front Squat 50/35

4 T2B


*E2MOM: 30 Double Unders



SAMSTAG 25/03/2023


TEAM-WORKOUT


STRENGTH


A: Split Squats

4 x 5/5


B: BB-Step Ups

3 x 10/10

*use a light weight!


WORKOUT


For time, in teams of 2...


1000m D-Ball Carry 2 x 20/10kg


300 Air Squats


750m D-Ball Carry 2 x 20/10kg


200 Push Ups


500m D-Ball Carry 2 x 20/10kg


100 Pull Ups


250m D-Ball Carry 2 x 20/10kg


50 T2B



SONNTAG 26/03/2023


FREE GYM!

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