WORKOUT KW33

„Feel the CrossFit Games week“


MONTAG 15/08/2022


FREE GYM!



DIENSTAG 16/08/2022


CROSSFIT


STRENGTH


Bench Press

8-8-6-6-4-4


WORKOUT


“Hat Trick“ - 3 RFT

150m Sprint

20 Wall Balls 10/6

6 DB-Snatches 30/20

2’ rest betw. RNDs!



MITTWOCH 17/08/2022


CROSSFIT


STRENGTH


Deadlift

8-8-6-6-4-4


WORKOUT


"Burp 'N'Repeat"


16' E2MOM


Women: 6 Burpees

Men: 8 Burpees

8-cal Ski/Row


*Add 2 calories each round for 6 rounds,

then complete as many calories as possible for rounds 7 and 8.

Score = cals in rounds 7 and 8!



DONNERSTAG 18/08/2022


CROSSFIT


SKILL/STRENGTH


Squat Clean

*work up to your WOD-weight


WORKOUT


“Elizabeth“ - for time..


21-15-9

Cleans 60/40

Ring Dips


FINISHER

3 RNDs of

15/15 Banded Mountain Climbers

10/10 Single Leg Toes to Rings

5/5 Side Plank K2E´s

1’ rest



FREITAG 19/08/2022


CROSSFIT


STRENGTH


A: Weighted Pull Ups

5 x 5


B: Front Squats

5 x 5


WORKOUT


"EMOM as long as possible and back"

7 Push Ups

1/1 DB-Snatches 20/15

*Add 2/2 DB-Snatches per minute untill you can´t finish your round and work back to 1/1!



SAMSTAG 20/08/2022


FUN DAY


STRENGTH


A: 15’ E3MOM

3 Strict Press

*Work up to your 3RM!


B: Bent over Row

4 x 8-10


WORKOUT


"Skill Speed Medley" - for time


First round:

3/2 Rope Climbs

50 Unbroken Single Unders

10 Pistols right

10 Pistols left

(scaling = 20 Split Squats on each leg)

15m Handstand Walk/3 Wall Walks

1' rest


Second round:

2/1 Rope Climbs

50 Unbroken Double Unders/75 SU´s

7 Pistols right

7 Pistols left

(scaling = 14 Split Squats on each leg)

10m Handstand Walk/2 Wall Walks

1 strict Rope Climb/1 Rope Climb

1' rest


Third round:

25 Unbroken Double Unders/50 SU´s

5 Pistols right

5 Pistols left

(scaling = 10 Split Squats on each leg)

5m Handstand Walk/1 Wall Walk



SONNTAG 21/08/2022


FREE GYM!