top of page

WORKOUT KW28

MONTAG 10/07/2023


CROSSFIT


STRENGTH


Back Rack Lunges

3 x 7/7


WORKOUT


50cal of choice

10 DB-Box Step Ups

40cal of choice

20 DB-Box Step Ups

30cal of choice

30 DB-Box Step Ups

20cal of choice

40 DB-Box Step Ups

10cal of choice

50 DB-Box Step Ups


*use 1 x 22,5/15kg DB!



DIENSTAG 11/07/2023


CROSSFIT


STRENGTH


12' EMOM

even: 5-7 Hang Power Cleans

odd: 10-12 (Weighted) Push Ups


WORKOUT


For Time:


5 Rounds

5 T2B

5 Wall Ball 10/6

5 KB American Swings 24/16


4 Rounds:

6 T2B

6 Wall Ball 10/6

6 KB American Swings 24/16


3 Rounds:

7 T2B

7 Wall Ball 10/6

7 KB American Swings 24/16


2 Rounds:

8 T2B

8 Wall Ball 10/6

8 KB American Swings 24/16


1 Rounds:

9 T2B

9 Wall Ball 10/6

9 KB American Swings 24/16



CF-INTERMEDIATE


12' EMOM

even: 5-7 Hang Power Cleans

odd: 10-12 (Weighted) Push Ups


WORKOUT


For Time:


4 Rounds:

5 T2B

5 Wall Ball

5 KB American Swings


3 Rounds:

6 T2B

6 Wall Ball

6 KB American Swings


2 Rounds:

7 T2B

7 Wall Ball

7 KB American Swings


1 Rounds:

8 T2B

8 Wall Ball

8 KB American Swings



MITTWOCH 12/07/2023


CROSSFIT


''Kelly''


5 RFT


400m Run

30 Box Jumps

30 Wall Balls 10/6



DONNERSTAG 13/07/2023


CROSSFIT


SKILL


Push Jerk


STRENGTH


12' EMOM

even: 3-5 heavy Push Jerks

odd: 5-7 strict Pull Ups


WORKOUT


For time...


5 Rounds of

10 Sit Ups

5 Deadlifts 50/35

3 Hang Power Cleans 50/35

1 Push Jerk 50/35


into...


3 Rounds of

10 Sit Ups

5 Deadlifts 60/40

3 Hang Power Cleans 60/40

1 Push Jerk 60/40


into...


1 Round of

10 Sit Ups

5 Deadlifts 70/45

3 Hang Power Cleans 70/45

1 Push Jerk 70/45



CF-INTERMEDIATE


SKILL


Push Jerk


STRENGTH


12' EMOM

even: 3-5 Push Jerks

odd: 3-5 eccentric Pull Ups


WORKOUT


For time...


3 Rounds of

10 Sit Ups

5 Deadlifts 30/20

3 Hang Power Cleans 30/20

1 Push Jerk 30/20


into...


2 Rounds of

10 Sit Ups

5 Deadlifts 35/25

3 Hang Power Cleans 35/25

1 Push Jerk 35/25


into...


1 Round of

10 Sit Ups

5 Deadlifts 40/30

3 Hang Power Cleans 40/30

1 Push Jerk 40/30



FREITAG 14/07/2023


CROSSFIT


STRENGTH


12' EMOM

even: 10-12 DB-Bench Press

odd: 6-8 BB-Bent over Rows


WORKOUT


21-15-9-3

Deadlifts*

Burpee-Box Jumps


21 @ 60/40kg

15 @ 80/55kg

9 @ 100/70kg

3 @ 120/80kg



SAMSTAG 15/07/2023


TEAM-WORKOUT


STRENGTH


A: Back Squat

2' for max. reps

1' of rest

*do 3 sets!


B: Front Squat

2' for max. reps

1' of rest

*do 3 sets!


WORKOUT


For time, in teams of 2...


20 Rounds

5 Power Snatches 35/25

6 cal. of choice

7 T2B


Immediately into...


20 Rounds

5 Power Cleans 60/40

6 cal. of choice

7 T2B



SONNTAG 16/07/2023


FREE GYM!

Bình luận


bottom of page