WORKOUT KW5

MONTAG 31/01/2022


CROSSFIT


STRENGTH: 5 Super sets


5 Back Squats

2 x 5m DB-Walking Lunges


WORKOUT: For time

21-15-9-3

Cal. Row/Ski/Bike

Front Squats

*E2MOM: 5 Burpees over the bar



DIENSTAG 01/02/2022


CROSSFIT


STRENGTH


Puhs Complex week 4

(+ 3-5% of last week)


12‘ E3MOM

2 Strict Press

3 Push Press

4 Push Jerks


WORKOUT: 5 RFT


10 DB-Snatches 22,5/15

30 Double Unders

15 Wall Balls 10/6

30 Double Unders

20 Push Ups


Cap: 20‘


CF-INTERMEDIATE


STRENGTH


Puhs Complex week 4

(+ 3-5% of last week)


12‘ E3MOM

2 Strict Press

3 Push Press

4 Push Jerks


WORKOUT: 4 RFT


6 DB-Snatches 22,5/15

20 Double Unders

9 Wall Balls 10/6

20 Double Unders

12 Push Ups


Cap: 20‘



MITTWOCH 02.02.2022


CROSSFIT


SKILL: Kettlebell Technique


STRENGTH


A: KB-Snatches

1-2-3-4-5-4-3-2-1


B: KB-Press

1-2-3-4-5-4-3-2-1


WORKOUT: “Helen“ 3 RFT

400m Run (600m Row optional)

21 KB-Swings 24/16

12 Pull Ups


2‘ Rest


Into: 5‘ AMRAP:

Burpees



DONNERSTAG 03/02/2022


STRENGTH


A: 4 Sets of

5 (weighted) eccentric Chin Ups 3-5‘‘ down


B: Front Squats

5 x 5


WORKOUT: For time

21-15-9

Devil Press 2 x 17,5/12,5

T2B/K2E



CF-INTERMEDIATE


STRENGTH


A: 5 Sets of

3 eccentric Chin Ups 3-5‘‘ down


B: Front Squats

5 x 5


WORKOUT: For time

21-15-9

Devil Press

Sit Ups



FREITAG 04/02/2022


CROSSFIT


STRENGTH


4 Super sets

8-12 Bent over Rows

*AMRAP D-Ball Front Raises


WORKOUT: 14‘ AMRAP

7 Ring/Box Dips

7 Deadlifts 80/50

14 Double Unders



SAMSTAG 05/02/2022


FUN DAY


STRENGTH


A: Bench Press

5 x 5


B: (weighted) Chin Ups

5 x 5


WORKOUT: In teams of 2


Buy in: 30 C&J’s 60/40


20 RNDs of

4 C2B Pull Ups

6 HSPU´s

8 Pistols


10 RNDs of

8 Push Ups

12 Wall Balls 10/6

16 Double Unders


Buy out: 10‘ Plank & Wall Sit



SONNTAG 06/02/2022


FREE GYM!