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WORKOUT KW5

MONTAG 30/01/2023


CROSSFIT


STRENGTH


A: 12' E3MOM

2 x 10m heavy Sled Push


B: 12' E3MOM

5 Deadlifts


WORKOUT


For time...


50 Double unders

50 DB OH-Lunges 22,5/15

40 Double unders

40 DB OH-Lunges 22,5/15

30 Double unders

30 DB OH-Lunges 22,5/15

20 Double unders

20 DB OH-Lunges 22,5/15

10 Double unders

10 DB OH-Lunges 22,5/15



DIENSTAG 31/01/2023


CROSSFIT


SKILL/STRENGTH


Snatch & OH-Squat


STRENGTH


12' E2MOM

3 Snatches

3 OH-Squats


WORKOUT


For time...


21-15-9-6


Cal. Row/Ski or Bike

HSPU´s



CF-INTERMEDIATE


SKILL/STRENGTH


Snatch & OH-Squat


STRENGTH


12' E2MOM

3 Snatches

3 OH-Squats


WORKOUT


For time...


15-12-9-3


Cal. Row/Ski or Bike

Push Press



MITTWOCH 01/02/2023


CROSSFIT


SKILL/STRENGTH


Pull Up

6 x 3-5 weighted if possible


WORKOUT


10 Rounds for time...


5 Hang Power Cleans 50/35

5 Push Press 50/35

200m Row/Ski


TC: 18'



DONNERSTAG 02/02/2023


CROSSFIT


WORKOUT


A: 3 Rounds of...


600m Row - AFAP


1' rest


Max Reps Bench Press @70% of your 1RM



B: 3 Rounds of...


600m Ski - AFAP


1' rest


50 Russian Swings 24/16

(unbroken if possible!)



C: 3 Rounds of...


150 Double Unders


1' rest


Max unbroken Wall Balls 10/6



2' rest betw. WOD A, B & C


Total TC: 50'



CF-INTERMEDIATE


WORKOUT


A: 3 Rounds of...


400m Row - AFAP


1' rest


Max Reps Bench Press @70% of your 1RM



B: 3 Rounds of...


400m Ski - AFAP


1' rest


35 Russian Swings

(unbroken if possible!)



C: 3 Rounds of...


100 Double Unders


1' rest


Max unbroken Wall Balls



2' rest betw. WOD A, B & C


Total TC: 50'



FREITAG 03/02/2023


CROSSFIT


STRENGTH


Back Squat

7 x 3


WORKOUT


2 Rounds for time...


21-15-9


DB-Push Press 20/15

T2B

*Do 50 Double Unders betw. 21, 15 & 9


*3' rest betw rounds!



SAMSTAG 04/02/2023


TEAM-WORKOUT


STRENGTH


4 Super sets of...

5 Push Press @70% of your 1RM

12 Supinated Bent over Rows


WORKOUT


2 x 20' AMRAP

In teams of 2...


0-10': AMRAP:


3 Devil Press 17,5/12,5

4 T2B

5cal. Ski


10-20': AMRAP


3 Box Jump overs

4 Ring Dips

5 cal. Row


3' rest



SONNTAG 05/02/2023


FREE GYM!




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