WORKOUT KW50

MONTAG 13/12/2021


CROSSFIT


STRENGTH


Bench Press

12' to find a heavy set of 10

*your last set is a drop set!


WORKOUT


15' AMRAP

Max T2B

21 Push Ups

15 Box Jumps

9 Deadlifts 80/50



DIENSTAG 14/12/2021


CROSSFIT


STRENGTH


Back Squat

*Do a few warm up sets


Into:


3 x 70% of your 1RM

3 x 80% of your 1RM

max Reps with 90% of your 1RM


SUPERSET

10 Barbell Box Step-Ups


WORKOUT


15' E3MOM

15/12cal

15 Wall Balls 10/6

Max unbroken American Swings 24/16



CF-INTERMEDIATE


STRENGTH


Back Squat

*Do a few warm up sets


Into:


6 x 50% of your 1RM

6 x 60% of your 1RM

max Reps with 70% of your 1RM


SUPERSET

10 Barbell Box Step-Ups


WORKOUT


12’ E3MOM

10/8cal

10 Wall Balls 10/6

Max unbroken Russian Swings



MITTWOCH 15/12/2021


STRENGTH


Double KB-Squats

10-10-10-10


1/1 TGU


WORKOUT


For time:


150 Double Unders

100 KB Snatches 24/16

1000m Row



DONNERSTAG 16/12/2021


STRENGTH


Strict Press

*Do a few warm up sets


Into:


3 x 70% of your 1RM

3 x 80% of your 1RM

max Reps with 90% of your 1RM


SUPERSET

12-15 DB Front Raises


WORKOUT


For time:


50-40-30-20-10

Front Rack Lunges 45/25

American KB Swings 24/16

*1 Rope Climb After Each Set (5 total)

*RX+ is 2 rope climbs after each set


cap: 20'


CF-INTERMEDIATE


STRENGTH


Strict Press

*Do a few warm up sets


Into:


6 x 50% of your 1RM

6 x 60% of your 1RM

max Reps with 70% of your 1RM


SUPERSET

8-12 DB Front Raises


WORKOUT


For time:


40-30-20-10-5

Front Rack Lunges

American KB Swings

*1 Rope Climb After Each Set (5 total)



FREITAG 17/12/2021


WORKOUT


AMRAP


0-10'

5 RFT

6 Power Snatches 50/30

15 Pull Ups


10-20'

For time, in teams of 2

Row for max distance

*change every 30''


25-35'

For time

30 Hang Power Cleans 60/40

30 Burpees over the bar

30 Push Jerks 60/40

30 HSPUs



SAMSTAG 18/12/2021


STRENGTH


3 RNDs of

min 1: 1-3 Rope Climbs

min 2: 20'' cal Ski (all out)

min 3: 2-3 x heavy Sled Push

min 4: 1 x Peg Board or 8-10 strict Pull Ups

min 5: 10 heavy DB-Push Press

min 6: max Double Unders

min 7: Rest


WORKOUT


In teams of 2, on a 40' running clock:


3 Rounds:

30 Toes to Bar

30 Front Squats 40/25

30 American KB Swings 24/16


60 Cal Row


2 Rounds:

30 Toes to Bar

30 Front Squats 50/35

30 American KB Swings 24/16


60 Cal Row


1 Round:

30 Toes to Bar

30 Front Squats 60/45

30 American KB Swings 24/16



SONNTAG 19/12/2021


FREE GYM!