WORKOUT KW12

MONTAG 21/03/2022


CROSSFIT


STRENGTH


4 Super Sets


6 Back Rack Lunges

10-12 Heavy Russian Twists


WORKOUT


5RFT

15cal. of choice

15 Wall Balls 10/6

15 Double DB-Hang Cleans 20/12,5


Cap 20'



DIENSTAG 22/03/2022


CROSSFIT


STRENGTH


A: Push Press

1 x 5 @65%

1 x 5@75%

1 x Max reps @85% (shoot for more than 5!)


B: Push Jerk

1 x 5 @65%

1 x 5@75%

1 x Max reps @85% (shoot for more than 5!)


WORKOUT


2 RNDs of


3' AMRAP

15/12cal. Ski

15 Pull Ups

Max DB-Push Press in rem. time


1' rest


3' AMRAP

15cal. row

15 Push Ups

Max Sumo Deadlift High Pulls 40/30


1' rest


Score = total reps of Push Press & SDHP´s combined!



CF-INTERMEDIATE


STRENGTH


A: Push Press

1 x 5 @65%

1 x 5@75%

1 x Max reps @85% (shoot for more than 5!)


B: Push Jerk

1 x 5 @65%

1 x 5@75%

1 x Max reps @85% (shoot for more than 5!)


WORKOUT


2 RNDs of


3' AMRAP

10/8cal. Ski

10 Pull Ups

Max DB-Push Press in rem. time


1' rest


3' AMRAP

10/8cal. row

10 Push Ups

Max Sumo Deadlift High Pulls


1' rest


Score = total reps of Push Press & SDHP´s combined!



MITTWOCH 23/03/2022


CROSSFIT


CARDIO


For time


400m Run

120 Double Unders

400m Run

100 Air Squats

400m Run

80 Ab Mat Sit Ups

400m Run

60 Alt. DB-Snatches

400m Run

40 T2B

400m Run

20 Handstand Push Ups

400m Run


Cap 35'



DONNERSTAG 24/03/2022


CROSSFIT


STRENGTH


A: Power Clean

1 x 5 @65%

1 x 5@75%

1 x Max reps @85% shoot for 5-8 reps!


B: Front Squat

1 x 5@65%

1x5@75%

1 x Max reps @85% shoot for 5-8 reps!


WORKOUT


On a 15' running clock..


10 Wall Balls 10/6

50 Push Ups

20 Wall Balls 10/6

40 Push Ups

30 Wall Balls 10/6

30 Push Ups

40 Wall Balls 10/6

20 Push Ups

50 Wall Balls 10/6

10 Push Ups


In rem. time, complete as many cals as possible - switch betw. Row & Ski every 10cal.



CF-INTERMEDIATE


STRENGTH


A: Power Clean

1 x 5 @65%

1 x 5@75%

1 x Max reps @85% shoot for 5-8 reps!


B: Front Squat

1 x 5@65%

1x5@75%

1 x Max reps @85% shoot for 5-8 reps!


WORKOUT


On a 15' running clock..


5 Wall Balls

30 Push Ups

10 Wall Balls

25 Push Ups

15 Wall Balls

20 Push Ups

20 Wall Balls

15 Push Ups

25 Wall Balls

10 Push Ups

30 Wall Balls

5 Push Ups


In rem. time, complete as many cals as possible - switch betw. Row & Ski every 10cal.


FREITAG 25/03/2022


CROSSFIT


STRENGTH


A: Incline Bench Press

6-6-6-6

As heavy as possible for all sets


B: Bend over Row

8-8-8-8

As heavy as possible for all sets


WORKOUT


15' to get as far as possible..


13 Pull Ups

13 American Swings

13 Cal.

12 Pull Ups

12 American Swings

12 Cal.

11 Pull Ups

11 American Swings

11 Cal.

...All the way to reach 1 of each.


*Ladies RX is starting at 12 instead of 13

* alternate betw. Row, Ski and Bike

*Use a 24/16kg KB



SAMSTAG 26/03/2022


FUN DAY


OPEN WOD 22.3


For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)


Men Rx: 42,5kg, then 52,5kg, then 60kg

Women Rx: 30kg, then 35kg, then 40kg

Men scaled: 30kg, then 40kg, then 47,5kg

Women scaled: 20kg, then 25kg, then 30kg


Time cap: 12 minutes


WORKOUT


For time, in teams of 2...


1000m Row (250m intervals)

900m Run (150m intervals)

1000m Row (250m intervals)


15 Clean & Jerks 60 or 50% of 1RM

15 Clean & Jerks 70 or 55% of 1RM

15 Clean & Jerks 80 or 60% of 1RM


1000m Row (250m intervals)

900m Run (150m intervals)

1000m Row (250m intervals)


10 Clean & Jerks 80 or 60% of 1RM

10 Clean & Jerks 90 or 65% of 1RM

10 Clean & Jerks 100 or 70% of 1RM


*Only 1 person works at a time.

*No rest betw. sections

*scaling = %of your 1RM



SONNTAG 27/03/2022


FREE GYM!