WORKOUT KW19

MONTAG 09/05/2022


CROSSFIT


STRENGTH


OH-Squat

3 x 5-6 @70%

2 x 4-5@70%

1 x 3-4 @70%


WORKOUT


15' to get as far as possible..


1 Deadlift 100/70

1 RND of "Cindy"


2 Deadlifts 100/70

1 RND of "Cindy"


3 Deadlifts 100/70

1 RND of "Cindy"


... Workout ends at 10 Deadlifts and 1 last round of "Cindy"



DIENSTAG 10/05/2022


CROSSFIT


STRENGTH


Strict Press

3 x 5-6 @70%

2 x 4-5@70%

1 x 3-4 @70%


WORKOUT


3' AMRAP

10/7cal (Alt. betw. Row/Ski & Bike!)

10 American Swings 24/16

5/5 KB-Push Press 24/16


1' Rest


5' AMRAP

15/12cal (Alt. betw. Row/Ski & Bike!)

15 American Swings 24/16

7/7 KB-Push Press 24/16


2' Rest


7' AMRAP

20/15cal (Alt. betw. Row/Ski & Bike!)

20 American Swings 24/16

10/10 KB-Push Press 24/16



CF-INTERMEDIATE


STRENGTH


Strict Press

3 x 5-6 @70%

2 x 4-5@70%

1 x 3-4 @70%


WORKOUT


3' AMRAP

7/5cal (Alt. betw. Row/Ski & Bike!)

7 American Swings 24/16

3/3 KB-Push Press 24/16


1' Rest


4' AMRAP

12/9cal (Alt. betw. Row/Ski & Bike!)

10 American Swings 24/16

4/4 KB-Push Press 24/16


2' Rest


5' AMRAP

15/10cal (Alt. betw. Row/Ski & Bike!)

15 American Swings 24/16

5/5 KB-Push Press 24/16



MITTWOCH 11/05/2022


CROSSFIT


SKILL: Rope Climb

10' work on your technique


STRENGTH: 10' E2MOM

1-3 Rope Climbs


WORKOUT


A: (00:00-07:00)

Row 60/45cal

EMOM: 7 Wall Balls


B: (07:00-14:00)

Ski 60/45cal

EMOM: 7 Thrusters 20/15


C: (14:00-21:00)

60 BB-OH-Lunges 20/15

EMOM: 20 Double Unders



DONNERSTAG 12/05/2022


STRENGTH


4 Super Sets

8-12 Seated BB-Strict Press (use a bench)

AMRAP: Push Press with same weight!

Rest 3' betw. your sets


WORKOUT


20RFT


3 Burpee Deadlifts 20/15

4 DB-Lunges 20/15

5 Pull Ups


Cap 18'



CF-INTERMEDIATE


STRENGTH


3 Super Sets

8-12 Seated BB-Strict Press (use a bench)

AMRAP: Push Press with same weight!

Rest 3' betw. your sets


WORKOUT


15RFT


3 Burpee Deadlifts

4 DB-Lunges

5 Pull Ups


Cap 18'



FREITAG 13/05/2022


STRENGTH


Back Squat

3 x 5-6@70%

2 x 4-5@70%

1 x 3-4@70%


WORKOUT


2 RNDs of


3' AMRAP

8 BB-Shoulder to OH 40/30

8 cal. Row


1' Rest


3' AMRAP

8 Alt. DB-Snatches 22,5/15

8 Box Jumps


1' Rest



SAMSTAG 14/05/2022


STRENGTH


2 x 12' E4MOM

min. 0-4: 2 x 10 DB-Bench Press

min. 4-8: 4 x 10m Farmers Carry (work heavy!)

min. 8-12: 4 x 10m Sled Push (work heavy!)

3‘ Rest


WORKOUT


In teams of 2: 1.000 reps for time


Cal. Row

Wall Balls

T2B

Hand release Push Ups


Rules of this WOD:


1. You can break it up into any rep scheme you like.

2. You must use all of the movements. It does not have to be evenly spread, but they all must be eventually used. For example.. You could do 100 reps on 3 movements and 700 reps on 1 of them. Probably not the fastest way though ;)

3. Only 1 athlete works at a time!



SONNTAG 15/05/2022


FREE GYM!