WORKOUT KW52

MONTAG 27/12/2021


CROSSFIT


STRENGTH: 15' E3MOM


1 Complex


7 Deadlifts

5 Hang Power Cleans

3 Push Jerks


WORKOUT

21-15-9-3

Push Ups

Front Squats 60/40

*do 3 Rope Climbs after every RND!

DIENSTAG 28/12/2021


CROSSFIT


SKILL: Kip-Technique

  • T2B/K2E

  • Pull Up (only if you can do 5 strict Pull Ups!)


WORKOUT

For time

50-40-30-20-10

Wall Balls 10/6

*do 10 Pull Ups or T2Bs after every RND!

CF-INTERMEDIATE


SKILL: Kip-Technique


  • T2B/K2E

  • Pull Up (only if you can do 5 strict Pull Ups!)

WORKOUT

For time

40-30-20-10-5

Wall Balls 10/6

*do 6 Pull Ups or T2Bs/K2Es betw. every RND!

MITTWOCH 29/12/2021

CROSSFIT


STRENGTH/SKILL

Clean & Jerk


WORKOUT

20' AMRAP

250m Row

15 Air Squats

10 Push Ups

5 Pull Ups

1 Clean & Jerk 90/60

DONNERSTAG 30/12/2021


STRENGTH: 12' E3MOM

1 Super set of:

6-8 Bench Press

8-12 Bend over Rows


WORKOUT


A: Row 2K AFAP

2' Rest

Max Bench Press

Rx: 100% of Bodyweight

Scaled: 50-60% of Bodyweight


2' Rest


B: Ski 2K AFAP

2' Rest

Max unbroken Wall Balls

Rx: 10/6

Scaled: 6/4


Total time cap: 30'

CF-INTERMEDIATE


STRENGTH: 12' E3MOM

1 Super set of:

8-10 Bench Press

10-12 Bend over Rows


WORKOUT


A: Row 1K AFAP

1' Rest

Max Bench Press @50-60% of Bodyweight

2' Rest


B: Ski 1K AFAP

1' Rest

Max unbroken Wall Balls


Total time cap: 20'

FREITAG 31/12/2021


SILVESTER TEAM-WOD


STRENGTH: Deadlift

"Find your 1RM"


WORKOUT: "The Countdown"


For time, in teams of 2

(50/50 - I go, you go)

100 Deadlifts @40% of your 1RM

90 Wall Balls 10/6

80 Deadlifts @50% of your 1RM

70 Box Jumps

60 Deadlifts @60% of your 1RM

50 Burpees

40 Deadlifts @70% of your 1RM

30 HSPUs or Hand release Push Ups

20 Deadlifts @80% of your 1RM

10 Rope Climcs


FINISHER:

10-9-8-7-6-5-4-3-2-1

T2B‘s

*Do 30 Russian Twists btw. every set!


SAMSTAG 01/01/2022

Happy New Year!!


FREE GYM!

SONNTAG 02.01.2022

FREE GYM!