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WORKOUT KW3

MONTAG 17/01/2023 CROSSFIT STRENGTH 14' E2MOM 7 Back Squats WORKOUT 7' AMRAP 21 Wall Balls 10/6 15 Push Ups 9 DB-Snatches 25/17,5 2' rest 5' AMRAP 15 Wall Balls 10/6 9 Push Ups 6 DB-Snatches 25/17,5 1' rest 3' AMRAP 9 Wall Balls 10/6 6 Push Ups 3 DB-Snatches 25/17,5



DIENSTAG 18/01/2023 CROSSFIT STRENGTH A: 12' E2MOM 6-8 Hang Power Cleans B: 12' E2MOM 6-8 Weighted Push Ups WORKOUT For time... 500 Reps of.. Deadlifts 50/35 Sit Ups Burpees Cal Row/Ski or Bike Air Squats TC: 20' CF-INTERMEDIATE STRENGTH A: 10' E2MOM 6-8 Hang Power Cleans B: 10' E2MOM 6-8 Weighted Push Ups WORKOUT For time... 350 Reps of.. Deadlifts Sit Ups Burpees Cal Row/Ski or Bike Air Squats TC: 15'



MITTWOCH 18/01/2023 SKILL & WARM UP Handstand Hold STRENGTH 12' E2MOM 3-5 heavy Push Press WORKOUT 20' EMOM min. 1: 10-15 GHD-Sit Ups min. 2: 12-15 KB-American Swings 24/16 min. 3: Double Unders min. 4: 150m Run/200m Row/Ski min. 5: 1-3 Rope Climbs

DONNERSTAG 19/01/2023 CROSSFIT STRENGTH Hole Front Squats 7 x 5-8 WORKOUT 15' E3MOM 4 Squat Cleans 70/50 8 HSPUs 12 T2B 150m Run/200m Row/Ski CF-INTERMEDIATE STRENGTH Hole Front Squats 5 x 5-8 WORKOUT 12' E3MOM 4 Squat Cleans 8 Push Press 12 K2E 150m Run/200m Row/Ski

FREITAG 20/01/2023 CROSSFIT STRENGTH 14' E2MOM 5 Deadlifts WORKOUT For time... 50 Wall Balls 10/6 50 Double Unders 50 KB-American Swings 24/16 40cal. Row/Ski 30 Wall Balls 10/6 30 Double Unders 30 KB-American Swings 24/16 20cal. Row/Ski 10 Wall Balls 10/6 10 Double Unders 10 KB-American Swings 24/16 TC: 20'



SAMSTAG 21/01/2023 TEAM-WORKOUT STRENGTH A: 14' E2MOM 10-12 Bench Press B: 10' E2MOM 10-15 Bench sup. DB-Rows WORKOUT For time, in teams of 2... 100 Wall Balls 8/4 80 Box Jumps 60 Thrusters 20/15 40 Pull Ups 20 HSPUs 10 Rope Climbs 20 HSPUs 40 Pull Ups 60 Thrusters 20/15 80 Box Jumps 100 Wall Balls 8/4


SONNTAG 22/01/2023


FREE GYM!

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