WORKOUT KW25

MONTAG 20/06/2022


CROSSFIT


STRENGTH


A: 10‘ EMOM

Odd: 5 Thrusters (climbing in weight)

Even: 12/9cal. Ski or 10-15 T2B


Nor rest betw. EMOMs!


B: 10‘ EMOM

Odd: 5 Back Squats (climbing in weight)

Even: 12/9cal. Row or 10-15 T2B


WORKOUT


For time..


10 DB-Snatches right

10 DB-Snatches left

10 Goblet Squats


9 DB-Snatches right

9 DB-Snatches left

9 Goblet Squats


..8-8-8..7-7-7.. all the way to 1-1-1


*use a 22,5/15kg DB!



DIENSTAG 21/06/2022


CROSSFIT


WORKOUT


Min 0-8: Run 1.6K


Min 8-16: Find your 3RM Deadlift


Min 16-24: 100/70cal Row, Ski or Bike


Min 24-32: Find your 3RM Bench Press


Note all of your scores!



CF-INTERMEDIATE


WORKOUT


Min 0-10: Run 1.6K


Min 10-20: Find your 3RM Deadlift


Min 20-30: 100/70cal Row, Ski or Bike


Min 30-40: Find your 3RM Bench Press


Note all of your scores!



MITTWOCH 22/06/2022


CROSSFIT


STRENGTH


20‘ EMOM

Min 1: 5 Push Jerks (climbing in weight)

Min 2: *Pick one


*30‘‘ of Kipping Pull Ups

*5 Muscle ups

*2 Rope Climbs

*3-5 Weighted Pull Ups


WORKOUT


15‘ AMRAP


5-10-15-20-25

Burpees

10-20-30-40-50

KB-Russian Swings 24/16

20-40-60-80-100

Double Unders



DONNERSTAG 23/06/2022


CROSSFIT


STRENGTH


20‘ E2MOM

10/7cal Row, Ski or Bike

3 Power Cleans (climbing in weight)


*your goal ist o hit a 3RM here today!


WORKOUT


For time..


100 Front Squats

*EMOM 7 T2B



CF-INTERMEDIATE


STRENGTH


16‘ E2MOM

10/7cal Row, Ski or Bike

6 Power Cleans


WORKOUT


For time..


70 Front Squats

*EMOM 5 T2B/K2E



FREITAG 24/06/2022


CROSSFIT


CARDIO


35‘ EMOM


Min 1: 15/12cal. Row

Min 2: 15-20 Box Jumps

Min 3: 15 Wall Balls

Min 4: 15 Push Ups

Min 5: 15 DB-Deadlifts 22,5/15

Min 6: 20 Sit Ups

Min 7: Rest



SAMSTAG 25/06/2022


FUN DAY


WORKOUT


In teams of 2…


STRENGTH

Clean & Jerk

Find your 1RM


WORKOUT


A: 15‘ to get as far as possible..


20cal of choice

20 Pull Ups

40cal of choice

40 Pull Ups

60cal of choice

60 Pull Ups


B: 10‘ to get as far as possible…


20 Deadlifts

20 Burpees

40 Deadlifts

40 Burpees

60 Deadlifts

60 Burpees


*use a 60/40kg BB!


C: 5' to get as far as possible..


20 Wall Balls 10/6

20 Double Unders

40 Wall Balls 10/6

40 Double Unders 60 Wall Balls 10/6

60 Double Unders



SONNTAG 26/06/2022


FREE GYM!