WORKOUT KW38

MONTAG 14.09.2020

CROSSFIT

STRENGTH

Front Rack Lunges

10-10-10-10

*20 steps KB-loaded Death March

WOD: 12' AMRAP

10 Double KB-Cleans 20/12

15 Double KB-Push Press 20/12

20 KB-Step Ups 20/12 (low box)

*E2MOM: 12 T2Bs

CF-INTERMEDIATE

STRENGTH

Front Rack Lunges

10-10-10-10

20 steps KB-loaded Death March

WOD: 12' AMRAP

6 Double KB-Cleans

9 Double KB-Push Press

12 KB-Step Ups (low box)

*E2MOM: 8 K2Es/Sit Ups

DIENSTAG 15.09.2020

CROSSFIT

STRENGTH: 14' E2MOM

5-7 Pull Ups @ BW

or 3-5 weighted

WOD: 15' AMRAP

6 Pistols

12 alt. DB-Snatches 22,5/15

18 Sit Ups

MITTWOCH 16.09.2020

CROSSFIT

STRENGTH 15' E3MOM

5 Deadlifts

WOD-WUP/SKILL: Thruster

WOD: "Fran" for time

21-15-9

Thrusters 40/30

Pull Up

DONNERSTAG 17.09.2020

CROSSFIT

SKILL [cap 12']

Handstand Push Up

STRENGTH 12' EMOM

even: 3-5 HSPUs

odd: 6-8 Pistols

WOD: 20' AMRAP

12/8cal. Row/Ski

12 D-Ball over the Shoulder 20/10

24 Double Unders

*E2MOM: 3 HSPUs

FREITAG 18.09.2020

CROSSFIT

WOD: "The Seven" 7 RFT [cap 50']

7 HSPUs

7 Thrusters 40/30

7 K2E

7 Deadlifts 110/75

7 Burpees

7 KB-Swings 24/16

7 Pull Ups

SAMSTAG 19.09.2020

FUN DAY

STRENGTH:

Work up to 90% of yor 1RM Push Press [cap 10']

Into:

15' E3MOM

3-5 Push Press @90%

WOD A: 10' AMRAP

400m Row

max rep Air Squats

WOD B: 10' AMRAP

400m Ski

max reps Push Ups

WOD C: 10' AMRAP

400m Run

max rep Pull Ups

*rest 5' betw. WODs

SONNTAG 20.09.2020

FREE GYM