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WORKOUT KW14

MONTAG 03/04/2023


CROSSFIT


STRENGTH


Front Squat

7-7-5-5-3-3


WORKOUT


''CINDY meets CRACE''


15' to get as far as possible...


5 rounds of ''Cindy''


into: 30 C&J´s 60/40


into: 5 rounds of ''Cindy''


1 round of Cindy is:

5 Pull Ups

10 Push Ups

15 Air Squats



DIENSTAG 04/04/2023


CROSSFIT


STRENGTH


Bench Press

7-7-5-5-3-3

*Superset with 12/9cal. Row


WORKOUT


3 RFT...


400m Run

21 KB-American Swings 24/16

12 T2B



CF-INTERMEDIATE


STRENGTH


Bench Press

7-7-5-5-3-3

*Superset with 9/6cal. Row


WORKOUT


3 RFT...


300m Run

15 KB-American Swings

9 T2B



MITTWOCH 05/04/2023


CROSSFIT


STRENGTH


BB-Front Rack Lunges

10/10 - 30'' rest

8/8 - 45'' rest

6/6 - 60'' rest

4/4 - 90'' rest

2/2

*work up to a heavy set of 2/2!


WORKOUT


12' AMRAP


Max Deadlifts 100/70

*every time you break:

15 Box Jumps 24/20''

20 Wall Balls 10/6


*Score = total reps of DL´s

*The weight of the DL´s should be something that allows you to do 10-15 reps each round!



DONNERSTAG 06/04/2023


CROSSFIT


STRENGTH


Bent over Row

12-10-8-6

*Superset with: max Push Ups

2' rest


WORKOUT


10 RFT...


7 Hang Power Cleans 50/35

5 Burpees over the Bar

3 Strict (Ring) Dips



CF-INTERMEDIATE


STRENGTH


Bent over Row

12-10-8-6

*Superset with: max Inclined Push Ups

2' rest


WORKOUT


7 RFT...


7 Hang Power Cleans

5 Burpees over the Bar

3 Strict (Ring) Dips



FREITAG 07/04/2023


CROSSFIT


STRENGTH


Strict Press

7-7-5-5-3-3

*Superset with: 2-4 Push Press


WORKOUT


2 Rounds of...


3' AMRAP

20/15cal. Row

15 T2B

With time remaining...

Max Shoulder to OH 50/35


1' rest


3' AMRAP

20/25cal. Ski

15 T2B

With time remaining...

Max Front Squats 50/35


1' rest



SAMSTAG 08/04/2023


TEAM-WORKOUT


STRENGTH


A: Back Squat

7-7-5-5-3-3


B: Deadlift

7-7-5-5-3-3


WORKOUT


In teams of 2, get as far as possible in 40min....


100/70 Cal of choice

100 Sit Ups

100 Wall Balls 10/6

100 Burpees

100 DB Snatch 22,5/17,5

50/30 Cal. of choice

50 Sit Ups

50 Wall Balls 10/6

50 Burpees

50 DB Snatch 22,5/17,5


*P1 works 30'' while P2 rests, then switch!



SONNTAG 09/04/2023


FREE GYM!

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