WORKOUT KW20

MONTAG 16/05/2022


CROSSFIT


STRENGTH


A: Squat Clean

Warm Up, then:

3-3-3 @70-75% of your 1RM


B: Back Squat

Set 1: 5 reps @65%

Set 2: 5 reps @75%

Set 3 Max reps @ 85% (goal is more than 5)


WORKOUT


00:00-03:00

15/12 cal Row

50 Double Unders

Max reps: Burpees


03:00-06:00

15/12 cal Ski

50 Double Unders

Max reps: American Swings


06:00-09:00

15/12 cal Row

50 Double Unders

Max reps: Burpees


09:00-12:00

15/12 cal Ski

50 Double Unders

Max reps: American Swings


Score = Total Burpees + KB-Swings!



DIENSTAG 17/05/2022


CROSSFIT


STRENGTH


3 Super Sets

6-8 Bench Press

6-8 Bent over Rows

2' rest


(OUTDOOR) WORKOUT


Every 90'' x 10 RNDs

150m Run

Into max RNDs of:

3 Push Press 50/35

3 Burpees over the Bar



CF-INTERMEDIATE


STRENGTH


3 Super Sets

6-8 Bench Press

6-8 Bent over Rows

2' rest


(OUTDOOR) WORKOUT


Every 90'' x 7 RNDs

150m Run

Into max RNDs of:

3 Push Press

3 Burpees



MITTWOCH 18/05/2022


CROSSFIT


SKILL

Plate Pistols


STRENGTH

5 Super sets of

8 Push Press

8 Front Squats

8 Bent over Rows


WORKOUT


15' AMRAP


5/5 Plate Pistols

6 T2B

10 Plate OH-Lunges

6 Plate Cocoons



DONNERSTAG 19/05/2022


CROSSFIT


CARDIO


For time:


15-14-13-12-11-10-9-8-7-6-5-4-3-2-1


Cal. Row/Ski/Bike

Wall Balls 6/4

T2B/K2E

Goblet Squats 22,5/15

Sit Ups


Cap. 40'



FREITAG 20/05/2022


CROSSFIT


STRENGTH


A: Hang Squat Clean

3-3-3-3 @80%


B: Deficit Deadlift

(Standing on a 20kg plate)

5-5-5-5


WORKOUT


15' AMRAP


10/7cal. Row

20 Double Unders

10 Push Ups


10/7cal. Ski

20 Double Unders

10 Pull Ups



SAMSTAG 21/05/2022


OUTDOOR SPEZIAL

(09:00-11:00 Uhr!)



SONNTAG 22/05/2022


FREE GYM!