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!