WORKOUT KW15

MONTAG 11/04/2022


CROSSFIT


STRENGTH


16' E4MOM

400m buy in then:

RND 1: 5 Deadlifts @50%

RND 2: 5 Deadlifts @65%

RND 3: 5 Deadlifts @75%

RND 4: Max unbroken Deadlifts @85%

WORKOUT


5 x 3' AMRAP

3 Hang Power Cleans 60/40

6 Push Ups

9 Air Squats


1' rest

DIENSTAG 12/04/2022

CROSSFIT


STRENGTH

(Deload)


Push Press

After warm up sets complete:

Set 1: 5 reps at 40%

Set 2: 5 reps at 50%

Set 3: 5 reps at 60%


Push Jerk

After warm up sets complete:

Set 1: 5 reps at 40%

Set 2: 5 reps at 50%

Set 3: 5 reps at 60%


WORKOUT

AMRAP - 4 RNDs of


40'' of cal. Row

20" rest

40'' of T2B

20" rest


40'' of Double DB-Snatches 20/15

20" rest


40" of Sit Ups (Feet Anchored)

20'' rest

Score = total Reps

CF-INTERMEDIATE


STRENGTH

(Deload)


Push Press

After warm up sets complete:

Set 1: 5 reps at 40%

Set 2: 5 reps at 50%

Set 3: 5 reps at 60%

Push Jerk

After warm up sets complete:

Set 1: 5 reps at 40%

Set 2: 5 reps at 50%

Set 3: 5 reps at 60%


WORKOUT


AMRAP - 4 RNDs of


30'' of cal. Row

20" rest

30'' of K2E

20" rest

30'' DB-Snatches

20" rest

30" of Sit Ups (Feet Anchored)

20'' rest


Score = total reps

MITTWOCH 13/04/2022


CROSSFIT

CARDIO


In teams of 2: 40' to get as far as possible..


2K Row

AMRAP Double Unders

*switch every 250m!

1.5K Run together


2K Ski

AMRAP Double Unders

*switch every 250m!

1.5K Run together

DONNERSTAG 14/04/2022


CROSSFIT


STRENGTH

(Deload)


Power Clean

After warm up sets complete:

Set 1: 5 reps at 40%

Set 2: 5 reps at 50%

Set 3: 5 reps at 60%


Front Squat

After warm up sets complete:

Set 1: 5 reps at 40%

Set 2: 5 reps at 50%

Set 3: 5 reps at 60%


WORKOUT


3’ to get as far as possible...

5-10-15-20

Deadlifts 70/50

10-15-20-25

Wall Balls 10/6

15-20-25-30

Box Jumps (20" for everyone)


Rest 1’

5m’ to get as far as possible...

(Same workout. Start back at the beginning)


Rest 2’


7min. to FINISH!

(Same workout. Start back at the beginning! Can anyone finish it!?)

CF-INTERMEDIATE

STRENGTH

(Deload)


Power Clean

After warm up sets complete:

Set 1: 5 reps at 40%

Set 2: 5 reps at 50%

Set 3: 5 reps at 60%


Front Squat

After warm up sets complete:

Set 1: 5 reps at 40%

Set 2: 5 reps at 50%

Set 3: 5 reps at 60%

WORKOUT


3’ to get as far as possible...

3-6-9-12

Deadlifts

6-9-12-15

Wall Balls

9-15–18-21

Box Jumps (20" for everyone)


Rest 1m’


5m’ to get as far as possible...

(Same workout. Start back at the beginning)


Rest 2’


7min. to FINISH!

(Same workout. Start back at the beginning! Can anyone finish it!?)

FREITAG 15/04/2022

CROSSFIT


STRENGTH


3-4 Super sets of:


10-12 DB-Cleavage Cutters

6-8 Double DB-Tricep Extensions

AMRAP Crush Grip Curls shoot for more than 15!

WORKOUT

15' to get as far as possible..


12-11-10-9-8-7-6-5-4-3-2-1

Cal. Row/Ski

Pull Ups

Russian Swings 24/16

Push Jerks 40/30

*Ladies start at RND 11!

SAMSTAG 16/04/2022

FUN DAY

STRENGTH


A: 15' E3MOM

3 Bench Press

*work up to your 3RM


B: 10' E2MOM

AMRAP Inverted Rows

WORKOUT

In teams of 2, 40 RNDs (20 each)


"I go, you go style"


6 T2B

5 Hang Power Cleans 60/40

4 Back Squats 60/40

3 Burpees ov. the Bar

SONNTAG 17/04/2022

FREE GYM!