WORKOUT KW34

MONTAG 22/08/2022


CROSSFIT


WARM UP & SKILL


12' Work on your OH-Squat


STRENGTH


12' E2MOM

3-5 Paused OH Squats


WORKOUT


For time..


50-40-30-20-10

American Swings 24/16

20-40-60-80-100

Double Unders/SU‘ x 1,5


Cap: 20'



DIENSTAG 23/08/2022


CROSSFIT


STRENGTH


A: Inclined DB-Bench Press

4 x 8-10


B: Inverted Rows

4 x 10-12


WORKOUT


For time..


3 RNDs of

9 Thrusters 20/15

6 Pull Ups

3 HSPUs

2' rest


2 RNDs of

9 Thrusters 40/30

6 Pull Ups

3 HSPU‘s

1' rest


1 RND of

9 Thrusters 60/45

6 Pull Ups

3 HSPUs


Cap 18'



CF-INTERMEDIATE


STRENGTH


A: Inclined DB-Bench Press

4 x 8-10


B: Inverted Rows

4 x 10-12


WORKOUT


For time..


3 RNDs of

7 Thrusters 20/15

5 Pull Ups

2 HSPUs

2' rest


2 RNDs of

7 Thrusters 30/20

5 Pull Ups

2 HSPU‘s

1' rest


1 RND of

7 Thrusters 40/25

5 Pull Ups

2 HSPUs


Cap 18'



MITTWOCH 24/08/2022


CROSSFIT


STRENGTH


A: 10' EMOM

3 Deadlifts


B: 10' EMOM

3-5 Pull Ups


C: Bulgarian Split Squats (4 Sets)

8 Reps, 8 sec hold with 2 DB left/right

8 Reps, 8 sec hold with 1 DB left/right

8 Reps, 8 sec hold left/right

2 min Rest



CORE FINISHER


20-15-10-5

Hanging Knee Raises

Back Extensions



DONNERSTAG 25/08/2022


CROSSFIT


CARDIO HARDIO


A: 10 RNDs of

200m Ski

5/5 DB-Snatches 20/15

Cap: 20'


3' rest


B: 10 RNDs of

200m Row

5/5 Single Arm DB-Push Press 20/15

Cap: 20'


FINISHER

5' Plank

*every time you break:

Do 10 Push Ups (scaling today = kneeling Push Ups!)



CF-INTERMEDIATE


CROSSFIT


CARDIO HARDIO


A: 10 RNDs of

150m Ski

4/4 DB-Snatches

Cap: 15'


3' rest


B: 10 RNDs of

150m Row

4/4 Single Arm DB-Push Press

Cap: 15'


FINISHER

4' Plank

*every time you break:

Do 5 Push Ups (scaling today = kneeling Push Ups!)



FREITAG 26.08.2022


CROSSFIT


STRENGTH


A: Back Rack Lunges

5 x 6/6


B: KB-Goblet Squats

4 x 10-12


WORKOUT


14' AMRAP

6 Wall Balls 10/6

9 Air Squats

12 Double Unders



SAMSTAG 27/08/2022


STRENGTH


A: 12' E2MOM

3 Heavy Power Cleans


B: 12' E2MOM

3 Heavy Push Jerks (use a rack!)


WORKOUT


For time, in teams of 2..


Buy in: 10 x 15m Farmers Carry 2 x 25/17,5 DB‘s


Into: 10 RNDs of

5cal Row

5 Wall Balls 10/6


Into: 10 RNDs of

5cal Ski

5 Deadlifts 60/40


Into: 10 RNDs of

5 Burpees

5 T2B


Cash out: 10 x 15m Farmers Carry 2 x 25/17,5


I go, you go!



SONNTAG 28/08/2022


FREE GYM!