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WORKOUT KW17

MONTAG 24/04/2023


CROSSFIT


STRENGTH


A: Pull Up

5-5-5-5

*Superset with: 3-5 Kipping Pull Ups


B: DB-Bench Press

3 x 8-12

Superset with max. DB-Shrugs


WORKOUT


20 RFT


1 HPC 50/30

3 Push Press 50/30

5 T2B


*E4MOM: 50 Double Unders



DIENSTAG 25/04/2023


CROSSFIT


STRENGTH


A: Squat Clean

5-5-3-3-1-1


B: 10' E2MOM

3-5 Front Squats

*weight = max weight of part A!


WORKOUT


For time: 21-15-9-3


Deadlifts*

HSPU´s


*21 Deadlifts @ 50/35kg

15 Deadlifts @ 60/42,5kg

9 Deadlifts @ 70/50kg

3 Deadlifts @ 80/55kg



CF-INTERMEDIATE


A: Squat Clean

8-8-5-5-2-2


B: 10' E2MOM

3-5 Front Squats

*weight = max weight of part A!


WORKOUT


For time: 21-15-9-3


Deadlifts*

DB-Push Press


*21 Deadlifts @ 30/20kg

15 Deadlifts @ 40/27,5kg

9 Deadlifts @ 50/35kg

3 Deadlifts @ 60/42,5kg



MITTWOCH 26/04/2023


CROSSFIT


"BARBARA"


5 RFT...


20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

3' Rest



DONNERSTAG 27/04/2023


CROSSFIT


STRENGTH


A: 8' E2MOM

8-10 Bent over Rows


B: 8' E2MOM

10-12 GHD Sit Ups


WORKOUT


18' EMOM


min 1: 2 x 10m Sled Push

min 2: 15 Russian Swings 24/16

min 3: 15 Sit Ups

min 4: 15 Wall Balls 10/6

min 5: max. Double Unders

min 6: Rest



CF-INTERMEDIATE


STRENGTH


A: 8' E2MOM

8-10 Bent over Rows


B: 8' E2MOM

8-10 GHD Sit Ups


WORKOUT


18' EMOM


min 1: 1-2 x 10m Sled Push

min 2: 10 Russian Swings 24/16

min 3: 10 Sit Ups

min 4: 10 Wall Balls 10/6

min 5: max. Double Unders

min 6: Rest



FREITAG 28/04/2023


CROSSFIT


STRENGTH


A: 10' E2MOM

6-8 Back Squats



B: 10' E2MOM

1 Push Complex

4 Strict Press

3 Push Press

2 Push Jerks


WORKOUT


12' AMRAP

1/1 DB-Snatches

1 Wall Ball 10/6

*Add 1/1 DB-Snatch and 1 Wall Ball every RND!



SAMSTAG 29/04/2023


TEAM-WORKOUT


STRENGTH


15' E3MOM

*Work up to your 3RM Bench Press!


B: 12' E2MOM

3-5 Hang Power Snatches


WORKOUT


For time, in teams of 2...


Buy in: 100 KB-Russian Swings 24/16


Into:


10 Deadlifts*

2 RNDs of "CINDY"

8 Deadlifts

4 RNDs of "CINDY"

6 Deadlifts

6 RNDs of "CINDY"

4 Deadlifts

8 RNDs of "CINDY"

2 Deadlifts

10 RNDs of "CINDY"


Cash out: 300m Walking Lunges


*10 Deadlifts @ 80/55kg

8 Deadlifts @ 90/62,5

6 Deadlifts @ 100/70

4 Deadlifts @ 110/75

2 Deadlifts @ 120/82,5

*If you can´t lift the weight, do a penalty of 10 Burpees/Deadlift!



SONNTAG 30/04/2023


FREE GYM!

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