WORKOUT KW3

MONTAG 17/01/2022


CROSSFIT


STRENGTH


Push Complex week 2

(+ 3-5% of last week)


12' E3MOM

2 Strict Press

3 Push Press

4 Push Jerks


WORKOUT


4 x 2' AMRAP


10/7cal Row/Ski

10 T2B

Max Push Press 40/25


Score = total Push Presses!



DIENSTAG 18/01/2022


CROSSFIT


STRENGTH


Every 2:30 x 6 RNDs

250m Row/Ski

3 Power Snatches (climbing in weight)


*start @ ~30% of your 1RM


WORKOUT


For time


30-20-10

American Swigs 24/16

15 Pull Ups

30 Double Unders


immediately into:


10-20-30

American Swings 24/16

15 HSPUs

30 Double Unders


Cap 20'



CF-INTERMEDIATE


STRENGTH


Every 2:30 x 4 RNDs

250m Row/Ski

3 Power Snatches (climbing in weight)


*start @ ~30% of your 1RM


WORKOUT


For time


20-15-10

American Swigs

10 Pull Ups

20 Double Unders


immediately into:


10-15-20

American Swings

10 HSPUs

20 Double Unders



MITTWOCH 19/01/2022


CROSSFIT


SKILL


- Kipping Pull Up/Muscle Up


WORKOUT


16' EMOM

min 1: Max Bar Muscle Ups/Pull Ups

min 2: Max Sit Ups

min 3: Max Box Jumps

min 4: Rest



DONNERSTAG 20/01/2022


STRENGTH: 4 Super Sets


4 x 6-8 Back Squats

12-15 Hanging Knee Raises

2' rest


WORKOUT


15' AMRAP


10 DB-Bench Press 22,5/12,5

250m Row

15 Wall Balls 10/6

250m Run



CF-INTERMEDIATE


STRENGTH: 3 Super Sets


4 x 6-8 Back Squats

8-12 Hanging Knee Raises

2' rest


WORKOUT


10' AMRAP


8 DB-Bench Press 22,5/12,5

200m Row

10 Wall Balls 10/6

150m Run



FREITAG 21/01/2022


CROSSFIT


STRENGTH


Every 90'' x 12 RNDs


3 Hang Power Cleans

4 Front Squats

5 Burpees

*Increase weight


10' AMRAP


7 T2B

21 Double KB-Russian Swings 2 x 16/12

7 T2B

21 Feet anchored on KB



SAMSTAG 22/01/2022


FUN DAY


STRENGTH 4 Super Sets


6-8 Deadlifts

1' Weighted Tall Plank



WORKOUT


2RFT, in teams of 2

(one person works at a time)


200 Double Unders

50 OH-Squats 40/25

50 Pull Ups or 30 Bar Muscle Ups

1,5K Run (in 150m intervals)


*I go, you go!



SONNTAG 23/01/2022


FREE GYM!