WORKOUT KW14

MONTAG 04/04/2022


CROSSFIT


STRENGTH

Back Rack Lunges

8-8-8-8

Superset with: 15-20 heavy Russian Swings


WORKOUT


For time:


50 Power Cleans 50/30

Immediately into:

50 Back Squats 50/30

EMOM: 3 Burpees


Cap: 20'



DIENSTAG 05/04/2022


CROSSFIT


STRENGTH


A: Push Press

After warm up sets complete:

Set 1: 5 reps @75%

Set 2: 3 reps @85%

Set 3: Max reps @95% (shoot for more than 1)


B: Push Jerk

After warm up sets complete:

Set 1: 5 reps @75%

Set 2: 3 reps @85%

Set 3: Max reps @95% (shoot for more than 1)


WORKOUT


15' to get as far as possible...


10 Pull Ups


250m Run

10 Pull Ups


30 Double Unders

250m Run

10 Pull Ups


40 Plate Ground To Overheads 20/15

30 Double Unders

250m Run

10 Pull Ups


50 Push Ups

40 Plate Ground To Overheads 20/15

30 Double Unders

250m Run

10 Pull Ups



CF-INTERMEDIATE


STRENGTH


A: Push Press

After warm up sets complete:

Set 1: 5 reps @75%

Set 2: 3 reps @85%

Set 3: Max reps @95% (shoot for more than 1)


B: Push Jerk

After warm up sets complete:

Set 1: 5 reps @75%

Set 2: 3 reps @85%

Set 3: Max reps @95% (shoot for more than 1)


WORKOUT


15' to get as far as possible...


5 Pull Ups


150m Run

5 Pull Ups


20 Double Unders

150m Run

5 Pull Ups


30 Plate Ground To Overheads

20 Double Unders

150m Run

5 Pull Ups


40 Push Ups

30 Plate Ground To Overheads

20 Double Unders

150m Run

5 Pull Ups



MITTWOCH 06/04/2022


CROSSFIT


STRENGTH


Power Clean

After warm up sets complete:

Set 1: 3 reps @75%

Set 2: 2 reps @85%

Set 3: 1 reps @95+%


Front Squat

After warm up sets complete:

Set 1: 5 reps @75%

Set 2: 3 reps @85%

Set 3: As many reps as possible @95%


WORKOUT


15' to get as far as possible...


8-7-6-5-4-3-2-1

Barbell Thrusters 35/25

Sumo Deadlift High-Pulls 35/25


Immediately into;

7-6-5-4-3-2-1

Barbell Thrusters 40/30

Sumo Deadlift High-Pulls 40/30


Immediately into;

6-5-4-3-2-1

Barbell Thrusters 45/35

Sumo Deadlift High-Pulls 45/35


Immediately into;

5-4-3-2-1

Barbell Thrusters 50/40

Sumo Deadlift High-Pulls 50/40



DONNERSTAG 07/04/2022


CROSSFIT


STRENGTH


A: 3 Super sets of:


8-10 Reverse Grip Bench Press

8-10 Barbell Bent Over Rows

8-10 Weighted Hanging Knee Raises

Rest 2' betw. sets!


B: 3 Sets of:


AMRAP (weighted) Dips

Rest 60-90sec. betw. sets!


WORKOUT


For Time:


100 Double Unders


5 Rounds:

15 American KB Swings 24/16

15 Push Ups


100 Double Unders


5 Rounds:

15 American KB Swings 24/16

15 Push Ups


Cap 18'



CF-INTERMEDIATE


STRENGTH


A: 3 Super sets of:


8 Reverse Grip Bench Press

8 Barbell Bent Over Rows

8 Weighted Hanging Knee Raises

Rest 2' betw. sets!


B: 3 Sets of:


AMRAP Dips

Rest 60-90sec. betw. sets!


WORKOUT


For Time:


70 Double Unders


4 Rounds:

12 American KB Swings

12 Push Ups


70 Double Unders


4 Rounds:

12 American KB Swings

12 Push Ups


Cap 20’



FREITAG 08/04/2022


HYROX PFT (18:00-20:00 Uhr)

(Physical Fitness Test)


For time:


1K Run

50 Burpee Broad Jumps

100 Lunges

1K Row

30 Hand Release Push Ups

100 Wall Balls 4/6


Der Hyrox PFT ist ein weltweit einheitlicher Fitness-Test. Jeder der möchte, kann daran teilnehmen und erhält eine kleine Auszeichnung, wenn er den Test erfolgreich bewältigt hat!


Bitte melde dich im Eversports ''HYROX-PFT'' und über folgenden Link für das Event an:


https://de.hyrox.com/event/hyrox-pft---wien


(Klicke auf “Tickets auswählen“ und wähle CrossFit3430)


Im Anschluss freuen wir uns auf ein paar kühle Getränke mit euch!



SAMSTAG 09/04/2022


FUNDAY


STRENGTH


A: 15’ E3MOM

5 Deadlifts


B: Sled Push

4 x 10m - work heavy

15' cap


WORKOUT


In teams of 2, 35min. to finish...

3 Rounds:

30 T2B

40 Wall Balls 10/6

30 Power Snatches 35/25


70/50 Cal Row


2 Rounds:

30 T2B

40 Wall Balls 10/6

30 Power Cleans 50/35


70/50 Cal Ski


1 Round:

30 Toes to Bar

40 Wall Balls 10/6

30 Front Squats 60/40



SONNTAG 10/04/2022


FREE GYM!