WORKOUT KW28

PUMPING IRON MONDAY 11/07/2022


STRENGTH


A: DB-Inclined Bench Press

4 x 6

*Superset: Max reps Inverted Rows


B: BB-High Pulls

3 x 10-12

*Superset: Max. reps Banded Tricep Extensions


C: Weighted Knee Tucks

4 x 10-12

*Superset: 10/10 Side Plank K2E´s


FINISHER

10' EMOM

5 Dips

10 BB-Curls



DIENSTAG 12/07/2022


CROSSFIT


SKILL: Squat Clean


STRENGTH: 12' E2MOM

3-5 Squat Cleans


WORKOUT


14' AMRAP

6 Burpees over the Bar

3 Squat Cleans (Weight by Coach!)

18 Double Unders

*E2MOM: 7 T2B



CF-INTERMEDIATE


SKILL: Squat Clean


STRENGTH: 12' E2MOM

5 Squat Cleans


WORKOUT

10' AMRAP

3 Burpees over the Bar

3 Squat Cleans (Weight by Coach!)

12 Double Unders

*E2MOM: 5 T2B



MITTWOCH 13/07/2022


CROSSFIT


CARDIO HARDIO


A: "ANNIE"

50-40-30-20-10

Double Unders

Sit Ups


3' rest


B: "HELEN" - 3 RFT

400m Run

21 KB-American Swings

12 Pull Ups


5' rest


C: "KAREN" - For time...

150 Wall Balls 10/6



DONNERSTAG 14/07/2022


CROSSFIT


STRENGHT

A: Paused Back Squats

6 x 3


B: BB-Calf Raises

3 x Max reps


WORKOUT


For time…


21 Deadlifts 40/30

15 Hang Power Cleans 40/30

9 Push Jerks 40/30


500m Row


15 Deadlifts 50/35

9 Hang Power Cleans 50/35

6 Push Jerks 50/35


500m Ski


9 Deadlifts 60/40

6 Hang Power Cleans 60/40

3 Push Jerks 60/40


Cash out: 150 Double Unders


Cap: 18'



CF-INTERMEDIATE


STRENGHT

A: Paused Back Squats

5 x 3


B: BB-Calf Raises

3 x Max reps


WORKOUT


For time…


15 Deadlifts 30/20

12 Hang Power Cleans 30/20

9 Push Jerks 30/20


350m Row


12 Deadlifts 35/25

9 Hang Power Cleans 35/25

6 Push Jerks 35/25


350m Ski


9 Deadlifts 40/30

6 Hang Power Cleans 40/30

3 Push Jerks 40/30


Cash out: 100 Double Unders


Cap: 18'



FREITAG 15/07/2022


CROSSFIT


STRENGTH

Bent over Rows

4 x 10-12

*Super Set with: Max. Banded Pull Downs


WORKOUT


For time...


21 T2B

21 Wall Balls 10/6

7 Hang Power Cleans 70/45


15 T2B

15 Wall Balls 10/6

5 Hang Power Cleans 80/50


9 T2B

9 Wall Balls 10/6

3 Hang Power Cleans 90/55



SAMSTAG 16/07/2022


OUTDOOR SPEZIAL

09:00-11:00 Uhr

Externe Teilnehmer willkommen!

(€15,00 p.P.)




SONNTAG 17/07/2022

FREE GYM!