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WORKOUT KW12

MONTAG 18.03.2024


CROSSFIT


STRENGTH:

Front Squat

8-8-6-6-4-4


WORKOUT

For time 15’ Cap

5 squat snatches 35/50

20 hand-release push-ups

15-cal row/ski

10 squat snatches

20 hand-release push-ups

15-cal row/ski

15 squat snatches

20 hand-release push-ups

15-cal row/ski



DIENSTAG 19.03.2024


CROSSFIT


STRENGTH

Overhead Squat

8-6-6-4-4


WORKOUT

For Time 15’ Cap

20-18-16-14-12-10-8-6-4-2

Deadlifts (35/50 kg)

– Complete 2 wall walks between each set.



MITTWOCH 20.03.2024


BODYWEIGHT


STRENGTH

accumulate 2’30’’ Deadhang in 5’

accumulate 2’30’’ Hollow hold in 5’


Back Extensions

4 Sets of 12-15 Reps


WORKOUT

16’ EMOM

Minute 1: 12 Jump Squats

Minute 2: 12 Burpees

Minute 3: 12 Handstand Push-ups -> Hand Release Push ups

Minute 4: 12 Burpees



CROSSFIT


STRENGTH

accumulate 2’30’’ Deadhang in 5’

accumulate 2’30’’ Hollow hold in 5’


Weighted Good Morning Barbell

8-8-8-8


WORKOUT

16’ EMOM

Minute 1: 12 Goblet Squats 32/24

Minute 2: 12 Burpees

Minute 3: 12 Handstand Push-ups

Minute 4: 12 Burpees



DONNERSTAG 21.03.2024


CROSSFIT


STRENGTH

Pull ups (weighted)

5-5-4-4-3-3


WORKOUT

AMRAP 17’

40 burpees to a target (15cm)

40 front squats 30/45

30 burpees to a target

30 front squats 45/60

20 burpees to a target

20 front squats 55/85

10 burpees to a target

Max-rep front squats 70/100



FREITAG 22.03.2024


CROSSFIT


STRENGTH

EMOM 12:

3 power cleans

2 hang power cleans

1 push jerk

Build in load across the 12 minutes.


WORKOUT

AMRAP 12:

50m double-DB farmers carry (15/22.5 kg)

100m Ski/Row

10 chest-to-bar pull-ups



SAMSTAG 23.03.2024


TEAM WORKOUT


STRENGTH


Bench Press

6-6-5-5-4-4-3-3 (increase Weight)

*5 Bent over Row after each Set


WORKOUT

in Teams of 2, I go you go, split as needed

60 Rounds for Time

4 DB-Squats 22.5/15

3 DB-Box Step overs 22.5/15

2 DB-Thruster 22.5/15

1 DB-Devil Press 22.5/15



SONNTAG 24.03.2024


FREE GYM!

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