WORKOUT KW16

MONTAG 18/04/2022


FREE GYM!

DIENSTAG 19/04/2022


CROSSFIT

CARDIO


10' E2MOM

7 DB Hang Power Cleans

14 Wall Balls

21 Double Unders


Immediately into:


10' E2MOM

5 Double DB Snatches

6 Burpees

7 Cal Ski


Immediately into:


10' E2MOM

7 DB Hang Power Cleans

14 Wall Balls

21 Double Unders

Immediately into;


10' E2MOM

5 Double DB Snatches

6 Burpees

7 Cal Ski

CF-INTERMEDIATE


8’ E2MOM

5 DB Hang Power Cleans

10 Wall Balls

15 Double Unders


2’ rest

8’ E2MOM

3 Double DB Snatches

4 Burpees

5 Cal Ski

2’ rest


8’ E2MOM

5 DB Hang Power Cleans

10 Wall Balls

15 Double Unders


2’ rest


8’ E2MOM

3 Double DB Snatches

4 Burpees

5 Cal Ski

MITTWOCH 20/04/2022

CROSSFIT


STRENGTH


6 Sets of:

5 Sumo Pulls

5 Push Press

5 Front Squats

5 Thrusters

WORKOUT


15' AMRAP

5 Pull Ups

10 Burpees ov. the Bar

15 Deadlifts


FINISHER


5 RNDs of

10 Plate Sit Ups

20 Plate Cocoons

30 Plate Twists

cap 15'

DONNERSTAG 21/04/2022


CROSSFIT

STRENGTH


A: 10' E2MOM

5 Back Squats


B: 12' E3MOM

Max. (weighted) unbroken Push Ups


WORKOUT


4' AMRAP

25/20 Cal Ski

20 DB Hang Cleans

Max DB Push Press in remaining time...

Rest 2min.


4’ AMRAP

25 DB Push Press

20/15 Cal Row

Max Double DB Hang Cleans in remaining time...


Rest 2min.


4' AMRAP

25 Double DB Hang Cleans

20 DB Push Press

Max Box Jumps in remaining time...

CF-INTERMEDIATE


STRENGTH


A: 8' E2MOM

8 Back Squats


B: 9’ E3MOM

Max. (weighted) unbroken Push Ups

WORKOUT


3’ AMRAP

20/15 Cal Ski

15 DB Hang Cleans

Max DB Push Press in remaining time...


Rest 2min.


3' AMRAP

15 DB Push Press

15/10 Cal Row

Max Double DB Hang Cleans in remaining time...

Rest 2min.


3' AMRAP

15 Double DB Hang Cleans

15 DB Push Press

Max Box Jumps in remaining time..

FREITAG 22/04/2022


CROSSFIT


WARM UP & SKILL


15' work on your Snatch


WORKOUT


35' E7MOM


500m Row, Ski or Run

100 Double Unders

5 Deadlifts (*climbing)

Strat with a deadlift weight around 50-60% of your 1RM and inc. weight every RND.

Try to hit yor 5 rep max at the last RND!

SAMSTAG 23/04/2022


FUN DAY


STRENGTH


5 Super Sets

7 Front Squats

14 DB-Floor Press

2' rest


WORKOUT


For time, in teams of 2


150cal. Row


10m DB-Walking Lunges 22,5/15

10 Wall Balls

10m DB-Walking Lunges 22,5/15


Partner a rows for cal.

Partner b does one RND of the WOD.

Switch every RND!

SONNTAG 24/04/2022

FREE GYM!