WORKOUT KW27

MONTAG 04/07/2022


PUMPING IRON MONDAY


STRENGTH


A: Back Squats

8-8-8 + all out x 1


B: DB-Romanian Deadlift

8-8-8


C: Bench Press

8-8-8+Drop set


D: DB-Row

8/8 x 2 + all out x 1


FINISHER

100 Feet anchored Sit Ups

*every time you break – 15 Push Ups



DIENSTAG 05/07/2022


CROSSFIT


SKILL/STRENGTH


OH-Squat

5-5-5-5-5


WORKOUT


For time..


21-15-9-3

T2B

Cal. of Choice

*E2MOM: 5/5 DB-Snatches 22,5/15 - start with Snatches!



CF-INTERMEDIATE


SKILL/STRENGTH


OH-Squat

5-5-5-5-5


WORKOUT

For time..

15-12-9-6-3

K2E

Cal. of Choice

*E2MOM: 3/3 DB-Snatches - start with Snatches!



MITTWOCH 06/07/2022


CROSSFIT


STRENGTH

A: Strict Press

5-5-5-5-5


B: Chin Ups (weighted if possible)

5-5-3-3-1-1-1


WORKOUT


For time..


Buy in: 15 C&J´s 60/40


3 RNDs of

300m Run

7 Devil Press 20/12,5

5 T2B

3 Strict HSPUs


Cash out: 15 C&J´s 60/40



DONNERSTAG 07/07/2022


CROSSFIT


CARDIO


15’ AMRAP

10 Wall Balls 10/6

10 Push Ups

500m Row


15’ AMRAP

10 Devil Press 20/12,5

10 T2B

500m Ski


15’ AMRAP

10 Deadlifts 60/40

10 Box Jumps 24/20“

500m Run/optional: 100 Double Unders instead of Run


3’ rest bets. AMRAPs..



CF-INTERMEDIATE


STRENGTH


CARDIO


12’ AMRAP

7 Wall Balls

7 Push Ups

350m Row


12’ AMRAP

7 Devil Press

7 T2B

350m Ski


12’ AMRAP

7 Deadlifts

7 Box Jumps 24/20“

350m Run/optional: 70 Double Unders instead of Run


5’ rest bets. AMRAPs..



FREITAG 08/07/2022


ACHTUNG - KEINE 19:00 Uhr Klasse - Ersatzweise CROSSFIT 16:00 Uhr!


CROSSFIT


STRENGTH

A: Deadlift

5-5-5-5-5


B: 12’ E2MOM

Even: 3-5 HSPU´s

Odd: 1-2 Rope Climbs (legless if possible)


WORKOUT


“JACKIE“ - for time..


1000m Row

50 Thrusters 20/15

30 Pull Ups



SAMSTAG 09/07/2022


FUN DAY


STRENGTH

A: Front Squat

5-5-5-5-5


B: GHD-Back Extensions

3 x 8-12


WORKOUT


For time, in teams of 2..


Clean ladder..


*Buy in..

12 Hang Power Cleans 40/30

*Cash out..


*Buy in..

10 Hang Power Cleans 50/35

*Cash out


*Buy in..

8 Hang Power Cleans 60/40

*Cash Out..


*Buy in..

6 Hang Power Cleans 70/45

*Cash out..


*Buy in..

4 Hang Power Cleans 80/50

*Cash out..


*Buy in..

2 Hang Power Cleans 90/55

*Cash out..


*you can pay in Burpees instead of Cleans!


*Buy in: 1 RND p.P.

15 Double Unders

5 HSPUs

3 C2B Pull Ups


*Cash out: 30/20cal. Ski (Do 5cal. sprints)



SONNTAG10/06/2022


FREE GYM!