WORKOUT KW6

MONTAG 07/02/2022


CROSSFIT


SKILL: Thruster


STRENGTH: 10’ E2MOM

5 Thrusters


WORKOUT


4’ AMRAP

30 Wall Balls 10/6

20 American Swings 24/16

Max Pull Ups in rem. time


1’ Rest


4’ AMRAP

30 American Swings 24/16

20 Pull Ups

Max Wall Balls 10/6 in rem. time


1’ Rest

4’ AMRAP

30 Pull Ups

20 Wall Balls

Max American Swings 24/16 in rem. time

DIENSTAG 08/02/2022


CROSSFIT


STRENGTH: 3 Super sets


6-8 Bench Press

6-8 Bent over Rows


WORKOUT


For time:


100 Double Unders

50 Sit Ups

25 Hang Power Cleans 40/25


80 Double Unders

40 Sit Ups

20 Hang Power Cleans 50/30


60 Double Unders

30 Sit Ups

15 Hang Power Cleans 60/35


40 Double Unders

20 Sit Ups

10 Hang Power Cleans 70/40


20 Double Unders

10 Sit Ups

5 Hang Power Cleans 80/45


Cap. 20’

CF-INTERMEDIATE


STRENGTH: 3 Super sets


8 Bench Press

8 Bent over Rows


WORKOUT

For time:


80 Single Unders

40 Anchored Sit Ups

20 Hang Power Cleans 20/15


60 Single

30 Anchored Sit Ups

15 Hang Power Cleans 30/20


40 Single Unders

20 Anchored Sit Ups

10 Hang Power Cleans 40/25


20 Single Unders

10 Anchored Sit Ups

5 Hang Power Cleans 50/30


Cap. 20’

MITTWOCH 09/02/2022

CROSSFIT


CARDIO

00:00-09:00

2 RNDs of:

500m Row

400m Run or 400m Ski

09:00-18:00

10 RNDs of:

10 Alternating DB-Snatches 22,5/15

4 Burpee Box Jumps


18:00-27:00

2 RNDs of:

500m Row

400m Run or 400m Ski


27:00-35:00

10 RNDs of:

10 Push Press 35/25

10 Air Squats


35:00-44:00

2 RNDs of:

500m Row

400m Run or 400m Ski

DONNERSTAG 10/02/2022


CROSSFIT


STRENGTH: 3 Super Sets


6-8 Deficit Deadlifts (Standing on a 20kg Plate)

5/5 DB-Split Squats


Rest 3’ bete. Sets


WORKOUT


20 RFT


6 DB Walking Lunges 20/12,5

6 Wall Balls 10/6

6 T2B


Cap. 20’

CF-INTERMEDIATE


STRENGTH: 3 Super Sets


8 Deficit Deadlifts (Standing on a 20kg Plate)

5/5 DB-Split Squats


Rest 3’ bete. Sets


WORKOUT


15 RFT


4 DB Walking Lunges 20/12,5

4 Wall Balls

4 K2E


Cap. 20’

FREITAG 11/02022


CROSSFIT


STRENGTH


A: Push Complex week 5

(+ 3-5% of last week)


12' E3MOM

2 Strict Press

3 Push Press

4 Push Jerks


B: 4 Sets of

10-15 Weighted Hanging Knee Raises


WORKOUT


20’ to get as far as possible


10 Pull Ups


20cal of choice

10 Pull Ups

40 Push Ups

20cal of choice

10 Pull Ups


60 Plate Ground to OH 20/10

40 Push Ups

20cal of choice

10 Pull Ups

120 Double Unders

60 Plate Ground to OH 20/10

40 Push Ups

20cal of choice

10 Pull Ups

SAMSTAG 12/02/2022


FUN DAY


STRENGTH

Paused Back Squats

10 x 2 (2’’ on bottom)

1’ rest

WORKOUT: In teams of 2


60 RFT


1 Hang Power Clean

2 Front Squats

3 Push Jerks

4 Burpees over the bar


*use a 60/40kg BB

SONNTAG 13/02/2022


FREE GYM!