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WORKOUT KW23

MONTAG 05.06.2023


CROSSFIT


STRENGTH


A: Back Rack Lunges

3 x 6/6

2' rest


B: Front Squat

3 x 6-8

2' rest


WORKOUT


4 x 2' AMRAP


12/9cal. Row/Ski

8 Deadlifts 80/60

Max. lateral Burpees over the Bar


*Score = total Burpees



DIENSTAG 06.06.2023


CROSSFIT


STRENGTH


Push Press

5-5 @70% of your 1RM

3-3-3 @80% of your 1RM

1 x max reps @90% of your 1RM


WORKOUT


A: 3' to get as far as possible...

5-10-15-20-usw...

K2E

10-20-30-40-usw...

Wall Balls 8/4

20-40-60-80-usw...

Double Unders


1' rest


6' to get as far as possible...

(Same workout. Start back at the beginning)


2' rest...


9' to get as far as possible...

(Same workout. Start back at the beginning)



CF-INTERMEDIATE


STRENGTH


Push Press

5-5-5 @70% of your 1RM

3-3-3 @80% of your 1RM


WORKOUT


A: 2' to get as far as possible...

5-10-15-20-usw...

K2E

10-20-30-40-usw...

Wall Balls 8/4

20-40-60-80-usw...

Single Unders


2' rest


4' to get as far as possible...

(Same workout. Start back at the beginning)


3' rest...


6' to get as far as possible...

(Same workout. Start back at the beginning)



MITTWOCH 07.06.2023


CROSSFIT


"Cardio Wednesday!"


Every 5min. x 8 RNDs...


400m Run

21 American KB Swings 24/16

12 Pull Ups



DONNERSTAG 08.06.2023


FREE GYM!



FREITAG 09.06.2023


CROSSFIT


STRENGTH

Power Clean

5-5 @70% of your 1RM

3-3-3 @80% of your 1RM

1 x max reps @90% of your 1RM


WORKOUT


For time...


21 Hang Power Cleans

21 Thrusters

21 Box Jumps

15 Hang Power Cleans

15 Thrusters

15 Box Jumps

9 Hang Power Cleans

9 Thrusters

9 Box Jumps



SAMSTAG 10.06.2023


TEAM-WORKOUT


STRENGTH


"Flex Saturday!"


20' EMOM...


min. 1: 8-10 Flat DB Bench Press

min. 2: 8-10 Single Arm DB Row (each arm)

min. 3: 10-12 Banded Tricep Push Downs

min. 4: 10-12 BB Bicep Curls


WORKOUT


40' to get as far as possible...


30 Rounds per partner:

1 Deadlift 120/80

3 HSPU's

5 Wall Balls 10/6


*I go - you go style!



SONNTAG 11.06.2023


FREE GYM!

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