WORKOUT KW18

MONTAG 02.05.2022


CROSSFIT


STRENGTH


4 Super sets

6 Back Squats

12 DB-Lunges


WORKOUT


20' to get as far as possible..


50cal.

10 DB-Box Step Ups (1x 20/15kg DB)

40cal.

20 DB-Box Step Ups (1x 20/15kg DB)

30cal.

30 DB-Box Step Ups (1x 20/15kg DB)

20cal.

40 DB-Box Step Ups (1x 20/15kg DB)

10cal.

50 DB-Box Step Ups (1x 20/15kg DB)

DIENSTAG 03.05.2022

CROSSFIT


STRENGTH


12' E2MOM

3-5 strict T2B

5-8 strict HSPU´s


WORKOUT

5 RNDs of

5 T2B

5 Wall Balls 10/6

5 KB-Russian Swings 24/16


4 RNDs of

6 T2B

6 Wall Balls 10/6

6 KB-Russian Swings 24/16


3 RNDs of

7 T2B

7 Wall Balls 10/6

7 KB-Russian Swings 24/16


2 RNDs of

8 T2B

8 Wall Balls 10/6

8 KB-Russian Swings 24/16


1 RND of

9 T2B

9 Wall Balls 10/6

9 KB-Russian Swings 24/16

CF-INTERMEDIATE

STRENGTH


SKILL: Kip-Technique

  • Knee Tucks

  • K2E

  • T2B

WORKOUT

4 RNDs of

6 T2B

6 Wall Balls

6 KB-Russian Swings

3 RNDs of

7 T2B

7 Wall Balls

7 KB-Russian Swings


2 RNDs of

8 T2B

8 Wall Balls

8 KB-Russian Swings


1 RND of

9 T2B

9 Wall Balls

9 KB-Russian Swings

MITTWOCH 04.05.2022


CARDIO


For time, in teams of 2:


60 RNDs of

3 DB-Thrusters 20/15

3 Burpees


5' rest


30 RNDs of

6 DB Lunges 20/15

6cal. Row


Cap: 40'

DONNERSTAG 05.05.2022

CROSSFIT


STRENGTH

Bench Press

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

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

1 x 2-3 @80%


WORKOUT


10 RNDs of

3 Devil Press 20/15

6 T2B

18 Double Unders

CF-INTERMEDIATE


STRENGTH


Bench Press

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

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

1 x 2-3 @80%

WORKOUT

10 RNDs of

2 Devil Press

4 T2B

12 Double Unders

FREITAG 06.05.2022

CROSSFIT


STRENGTH


A: Front Squats

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

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

1 x 2-3 @80%


WORKOUT


5 RFT


5 DB-Squats 20/15

5 Pull Ups


5 DB-Squats 20/15

10 Push Ups


5 DB-Squats 20/15

15 Sit Ups


SAMSTAG 07.05.2022


STRENGTH


Deadlift

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

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

1 x 2-3 @80%


WORKOUT

For time, in teams of 2


20 RNDs of

4 Power Snatches 40/30

5cal. Ski

6 T2B

3' rest


20 RNDs of

4 Power Cleans 60/40

5cal. Ski

6 Push Ups

SONNTAG 08.05.2022

FREE GYM!