WORKOUT KW11
- Dominik Bubenicek
- 11. März 2024
- 1 Min. Lesezeit
MONTAG 11.03.2024
CROSSFIT
STRENGTH A
8’ E2MOM
8 Back Squats ~70%+
STRENGTH B
8’ E2MOM
6 Front Squats ~75%+
WORKOUT
8’ Amrap
10 KB-Swing american 24/16
5 Pull ups
DIENSTAG 12.03.2024
CROSSFIT
STRENGTH
Sumo Stance Zercher Squat
8-8-8-8-8
WORKOUT
For Time 10’ Cap
50 Burpee Pull-ups
EMOM 10 KB-Swings 32/24
*Start with the KB Swings
MITTWOCH 13.03.2024
BODYWEIGHT
WORKOUT
Metcon A
15’ Row for Cal
every 150m do 6 Burpees over the Rower
Metcon B
15’ Amrap
2-4-6-8-10-8-6-4-2-4-6-8-10-8-...
T2B
Box Jumps
5’ Rest between Wods
CROSSFIT
WORKOUT
Metcon A
15’ Row for Cal
every 150m do 10 alternating DB-Snatches 22,5/15
Metcon B
15’ Amrap
2-4-6-8-10-8-6-4-2-4-6-8-10-8-...
T2B
DB-Clean and Jerks 22,5/15
5’ Rest between Wods
DONNERSTAG 14.03.2024
CROSSFIT
STRENGTH A
Bent over Row
12-12-12-12
STRENGTH B
Push up
12-12-12-12
WORKOUT
for 4 Rounds
Amrap 2’
250/200m Row/Ski (switch every Round)
Amrap Med-Ball Cleans 10/6 (Reps = Score)
Rest 1’ between Rounds
FREITAG 15.03.2024
CROSSFIT
STRENGTH/SKILL
Back Rack Lunges
6/6-6/6-6/6-6/6-6/6
8 Broad Jumps after each Set
WORKOUT
15’ Amrap
3 Wall Walks
6 Double DB-Clean & Jerk 22,5/15
18 Double DB-Deadlift 22,5/15
SAMSTAG 16.03.2024
TEAM WORKOUT
STRENGTH
Deadlift
6-6-5-5-4-4-3-3 (increase Weight)
3 Seated Box Jumps after each Set
WORKOUT
in Teams of 2, I go you go, split as needed
100 KB-Swings russian 24/16
100 Goblet Squats 24/16
100 Push ups
100 Wall Balls 10/6
100/80 cal Row
100 Double Unders
100 double DB-Push Press 22,5/15
100 Box Jumps
100 Pull ups
100/80 cal Ski
SONNTAG 17.03.2024
OPEN WOD 24.3
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