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!