WORKOUT KW23

MONTAG 06/06/2022


FREE GYM!



DIENSTAG 07/06/2022


CROSSFIT


WARM UP


10' Work on your Squat Clean


STRENGTH


3 Super sets..


3 Squat Cleans @60%

5 Back Squats

Set 1: 5 @40%

Set 2: 5 @50%

Set 3: 5@60%

2-3' rest


WORKOUT


15' AMRAP


12-11-10-9-8-7-6-5...


Cal Row/Ski/Bike

Wall Balls 10/6

Hang Power Cleans 50/35

T2B/K2E



CF-INTERMEDIATE


WARM UP


10' Work on your Squat Clean


STRENGTH


3 Super sets..


3 Squat Cleans @50%

5 Back Squats

Set 1: 5 @40%

Set 2: 5 @50%

Set 3: 5@60%

2-3' rest


WORKOUT


12’ AMRAP


10-9-8-7-6-5...


Cal Row/Ski/Bike

Wall Balls

Sit Ups



MITTWOCH 08/06/2022


CROSSFIT


STRENGTH


WARM UP


10' Work on your Push Up


STRENGTH


3 Super sets..

10 Bench Press

10 Bent over Rows

2-3' rest


WORKOUT


4 x 3' AMRAP

3 Burpees

6 Push Jerks 40/30

9 American KB-Swings 24/16

1' rest betw. AMRAPS!



DONNERSTAG 09/06/2022


CROSSFIT


WARM UP


10' Work on your Double Under


CARDIO


35' to finish...


100 Double Unders

Every time you break, complete a 15/12 cal. Row


Immediately into...


100 Pull Ups

Every time you break, complete a 400m Run


Immediately into...


100 Double Unders

Every time you break, complete 15/12 cal. Ski


Immediately into...


100 Barbell Overhead Squats 20/15

Every time you break, complete a 400m Run


Scaling and RX+

Single Unders = 300 Reps

RX+ = 150 Double Unders

If you can do 100 Double Unders unbroken, do 15/12cal at the 50 and 100 Double Unders mark and add 50 DUs to do 150 reps in total!



CF-INTERMEDIATE


CARDIO


35' to finish...


70 Double Unders

Every time you break, complete a 12/9 cal. Row


Immediately into...


70 Pull Ups or 140 Ring Rows

Every time you break, complete a 250m Run


Immediately into...


70 Double Unders

Every time you break, complete 12/9 cal. Ski


Immediately into...


70 Barbell Overhead Squats empty BB!

Every time you break, complete a 250m Run


*Single Unders = 200 Reps



FREITAG 10/06/2022


WARM UP


10' Work on your Muscle Clean


CROSSFIT


STRENGTH


3 Super sets...


3 Hang Power Clean @60-65%

5 Deficit Deadlifts @40-50%

(Standing on a 20kg Plate)

2-3' rest


WORKOUT


For Time & 15' AMRAP


21-15-9

Wall Balls 10/6

Alternating DB Snatches 22,5/15


21-15-9

T2B

Burpees


21-15-9

DB-Deadlifts 2 x 30/20kg

Box Jumps 24/20"


*Score 1: Finish Time.. Record your score as soon as you finish everything above!

*Score 2: When you finish, start from the beginning and get as many reps as possible!



SAMSTAG 11/06/2022


STRENGTH


A: Front Squat

7-7-7-7

2' rest


B: Push Complex

3 Sets of..

3 Strict Press

2 Push Press

1 Push Jerk

2' rest


WORKOUT


For time, in teams of 2...


1K Run (2 x 250m p.P)

AMRAP: Pull Ups


2K Row (4 x 250m p.P)

AMRAP: Push Ups


3K Ski (6 x 250m p.P)

AMRAP: Air Squats


Score = time in sec. minus total reps of AMRAPs!



SONNTAG 12/06/2022


FREE GYM!