WORKOUT KW11

Welcome to March! This month, we’ll focus on skill development.

MONTAG

// HEAVY DAY

WORKOUT

1 rep on the minute of:

Min 0-5: snatch high pull

Min 6-10: hang squat snatch

Min 11-20: squat snatch

– Score is the heaviest load for each section.

SKILL/STRENGTH

Post-workout conditioning

5 sets:

:20 row or ski, conversation pace

:20 row or ski, moderate pace

:20 row or ski, fast pace

DIENSTAG

WORKOUT

4 rounds for reps:

:40 double-DB push presses (15/22.5 kg)

:20 rest

:40 double-DB deadlifts

:20 rest

:40 double-unders

:20 rest

SKILL/STRENGTH

Post-workout strength

Accumulate:

20 kipping pull-ups

15 strict pull-ups

10 weighted strict pull-ups

MITTWOCH

WORKOUT

For time:

400-m run

30 toes-to-bars

400-m run

10 wall walks

400-m run

30 toes-to-bars

400-m run

SKILL/STRENGTH

Post-workout accessory

3 sets:

10 good mornings

– Build in load, but only as quality mechanics allow.

DONNERSTAG

WORKOUT

Every 3:00 for 10 sets:

250-m row or ski (choose one machine for the whole Workout)

– Rest the remainder of each interval.

SKILL/STRENGTH

Post-workout accessory

1 set:

200-m double-KB front-rack carry or sandbag carry at the chest

// ENDURANCE

WORKOUT

10 sets for time:

500/600-meter row or ski (switch every round)

15 unbroken Wall balls 6/9 kg

:30 rest

FREITAG

// CROSSFIT OPEN

WORKOUT

Open Workout 26.3

SAMSTAG

// TEAM

GYMNASTICS

4 SETS

5-20 (C2B) Pull-Ups

Rest 20s

5-20 Toes-to-Bar

Rest 20s

30-70 Double Under

Rest 60s

STRENGTH/CONDITIONING:

3 SETS

20 Unbroken Dual DB Thruster

WORKOUT

For time with a partner:

800-m run

Handstand walk (45.7 m)

30 Russian KB swings (24/32 kg)

400-m run

30 strict handstand push-ups

30 Russian KB swings

200-m run

30 hand-release push-ups

30 Russian KB swings

– Run together; syncro the rest.

SONNTAG

// FREE GYM