WORKOUT KW17

MONTAG 25/04/2022


CROSSFIT


STRENGTH


3 Super sets

8 Back Rack Lunges

10-12 DB Rom. Deadlifts

2-3' rest

WORKOUT

18' E3MOM (6 RNDs)

10/7cal. Row/Ski

10 KB-American Swings 24/16

10 Wall Balls 10/6

10 T2B


RX+ is adding 1 rep each RND to each movement.

DIENSTAG 26/04/2022

CROSSFIT


STRENGTH

Strict Press

Work up to 80% of your 1RM

Into:

3 x 4-5@80% 120'' rest

2 x 3-4@80% 90'' rest

1 x 2-3 @80%


For Time:

30 Hang Power Cleans 40/30

30 Double Unders

30 Push Ups

30 Double Unders

30 Box Jumps 24/20"

30 Double Unders

30 Hang Power Cleans 50/35

30 Double Unders

30 Box Jumps 24/20"

30 Double Unders

30 PushUps

30 Double Unders

30 Hang Power Cleans 60/40


cap 20'

CF-INTERMEDIATE


STRENGTH

Strict Press

Work up to 80% of your 1RM

Into:

3 x 4-5@80% 120'' rest

2 x 3-4@80% 90'' rest

1 x 2-3 @80%


For Time:

20 Hang Power Cleans

20 Double Unders

20 Push Ups

20 Double Unders

20 Box Jumps

20 Double Unders

20 Hang Power Cleans

20 Double Unders

20 Box Jumps

20 Double Unders

20 PushUps

20 Double Unders

20 Hang Power Cleans


cap 20'

MITTWOCH 27/04/2022


CROSSFIT


CARDIO


For time:


10 Deadlifts 80/60

20 Cals of choice

10 Deadlifts


30 Pull ups

20 Cals of choice

10 Deadlifts 80/60


400m Run

30 Pull Ups

20 Cals of choice

10 Deadlifts 80/60


50 DB Bench Press 20/15

400m Run

30 Pull Ups

20 Cals of choice

10 Deadlifts 80/60

60 Sit Ups

50 DB Bench Press 20/15

400m Run

30 Pull Ups

20 Cals of choice

10 Deadlifts 80/60


cap 40'

DONNERSTAG 28/04/2022


CROSSFIT

STRENGTH


OH-Squat

Work up to 60-70% of yor 1RM

Into:

4 x 8-12 @60-70% 90'' rest


WORKOUT


For time:


10-20-30-40-50

Thrusters 20/15

15-15-15-15-15

Cal of choice

10-10-10-10-10

T2B/K2E

Ladies: 12cal.


cap 20'

CF-INTERMEDIATE


STRENGTH


OH-Squat

Work up to 60-70% of yor 1RM

Into:

4 x 8-12 @60-70% 90'' rest


WORKOUT

For time:


10-20-30-40

Thrusters 20/15

15-15-15-15

Cal of choice

10-10-10-10

T2B/K2E


Ladies: 12cal.

cap 20'

FREITAG 29/04/2022

Achtung! Keine 19:00 Uhr Klasse!

Ersatzweise 16:00-17:00 Uhr CrossFit!

CROSSFIT


STRENGTH


3 Super sets in 25'

6-8 BB-Hip Thrusts

10-12 BB-Roll Outs

10-12 weighted Bench Dips

10-12 Landmine Rows

rest 2' betw. your sets!


WORKOUT

15' to get as far as possible...

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

Devil Press 20/15

150m Run

SAMSTAG 30/04/2022

FUN DAY


STRENGTH


4 Super sets

6 Bench Press

8-10 Bent over Rows

2' rest


WORKOUT

3 RNDs, in teams of 2


00:00-02:00

40/30cal of choice

02:00-04:00

30 Power Snatches 40/30


04:00-06:00

30 Burpees


06:00-08:00

30 Power Clean & Jerks 40/30


08:00-10:00

Max. Pull Ups or Muscle Ups


2' rest

SONNTAG 01/05/2022


FREE GYM!