WORKOUT KW29

MONTAG 18/07/2022


CROSSFIT


PUMPING IRON MONDAY


STRENGTH

A: Back Squat

A1: 3 x 6 @75-80%

A2: 1 x max reps @80% of A1


B: Strict Press

B1: 3 x 6 @75-80%

B2: 1 x max reps @80% of B1


C: 10' EMOM

10-15 Wall Balls 10/6


FINISHER

TABATA x 4

  • Rower Pike Ups

  • Side Plank K2E‘s right

  • KB-Leg Lift Overs

  • Side Plank K2Es left


DIENSTAG 19/07/2022


CROSSFIT


WARM UP & SKILL


Power Clean


STRENGTH

12' E2MOM

3 Deadlifts

4 Hang Power Cleans

5 Font Squats


WORKOUT


20' AMRAP

1 RND of

150m Run

21 Deadlifts 60/40

300m Run

15 Deadlifts 80/55

450m Run

9 Deadlifts 100/70

*Row = 200m, 350m, & 500m


Immediately into: Max RNDs of "CINDY" in rem. time!


*Score = Total RNDs of Cindy


CF-INTERMEDIATE


WARM UP & SKILL

Power Clean


STRENGTH

10' E2MOM

3 Deadlifts

4 Hang Power Cleans

5 Font Squats


WORKOUT

15' AMRAP

1 RND of

150m Run

15 Deadlifts

300m Run

9 Deadlifts

450m Run

6 Deadlifts

*Row = 200m, 350m, & 500m


Immediately into: Max RNDs of "CINDY" in rem. time!


*Score = Total RNDs of Cindy.



MITTWOCH 20/06/2022


CROSSFIT


CARDIO


A: 15' to get as far as possible

10 DB-Snatches 17,5/12,5

1K Ski

20 DB-Snatches 17,5/12,5

750m Ski

30 DB-Snatches 17,5/12,5

500m Ski

40 DB-Snatches 17,5/12,5

250m Ski

50 DB-Snatches 17,5/12,5


5' rest


15' to get as far as possible

10 Wall Balls 8/4

1K Row

20 Wall Balls 8/4

750m Row

30 Wall Balls 8/4

500m Row

40 Wall Balls 8/4

250m Row

50 Wall Balls 8/4


COOL DOWN



DONNERSTAG 21/06/2022


CROSSFIT


STRENGTH

A: Bench Press

A1: 3 x 6-8

A2: max reps @80% of A1


B: (Weighted) Pull Ups

4 x 5


WORKOUT


For time..


60 T2B

*Every time you break

30 Push Ups


CF-INTERMEDIATE


STRENGTH

A: Bench Press

A1: 3 x 6-8

A2: max reps @80% of A1


B: (Weighted) Pull Ups

4 x 5


WORKOUT


For time..

50 K2E

*Every time you break

15 Push Ups



FREITAG 22/06/2022


18:00 und 19:00 Uhr Stunde wird auf eine Einheit zusammengelegt!


CROSSFIT


"MURPH CHALLENGE"


Einzeln oder in Teams


For time..

1.6K Run

100 Pull Ups

200 Push Ups

300 Air Squats

1.6K Run ins Aubad zum Abkühlen


Grillen ab 20:00 Uhr - Infos folgen



SAMSTAG 23/07/2022


KEIN FUN DAY!!



SONNTAG 24/07/2022


FREE GYM!