WORKOUT KW6

MONTAG 06/02/2023 CROSSFIT STRENGTH 35' E7MOM For time: 1000m Row/Run or Ski 15 T2B 5 Hang Power Cleans* *Round 1: 5 Hang Power Cleans Round 2: 4 Hang Power Cleans Round 3: 3 Hang Power Cleans Round 4: 2 Hang Power Cleans Round 5: 1 Hamg Power Clean *Build to a heavy single! *Non heavy option: 5 x 5 Hang Power Cleans FINISHER 3 Rounds of: 1' Weighted Plank 1' rest

DIENSTAG 07/02/2023 CROSSFIT STRENGTH 12' EMOM min 1: 5 Bench Press @75% of your 1RM min 2: 60 Double Unders min 3: rest WORKOUT 5 RFT 20 Box Jumps 15 KB-American Swings 24/16 10 Shoulder to OH 50/35

CF-INTERMEDIATE STRENGTH 12' EMOM min 1: 5 Bench Press @75% of your 1RM min 2: 40 Double Unders min 3: rest WORKOUT 5 RFT 15 Box Jumps 10 KB-American Swings 5 Shoulder to OH

MITTWOCH 08/02/2023 CROSSFIT STRENGTH 14' EMOM Odd: 7-6-5-4-3-2-1 Push Press Even: 1-2-3-4-5-6-7 Strict Pull Ups WORKOUT For time: 10-25-10 T2B Sumo Deadlift High Pulls Burpees over the Bar

DONNERSTAG 09/02/2023 CROSSFIT CARDIO HARDIO 0-4min: 800m Row or Ski 4-8min: 4 Rounds: 10 Front Rack Lunges 35/20 15 Sit Ups 8-12min: 800m Row or Ski 12-16min. 50 Russian KB Swings 24/16 16-20min: 800m Run or Ski 20-24min: 4 Rounds: 10 Front Rack Lunges 35/20 15 T2B 24-28min: 800m Row or Ski 28-32min: 50 Russian KB Swings 24/16 32-36min: 800m Run or Ski

CF-INTERMEDIATE CARDIO NOT SO HARDIO 0-4min: 650m Row or Ski 4-8min: 4 Rounds: 6 Front Rack Lunges 10 Sit Ups 8-12min: 650m Row or Ski 12-16min. 35 Russian KB Swings 16-20min: 650m Run or Ski 20-24min: 4 Rounds: 6 Front Rack Lunges 35/20 10 Sit Ups 24-28min: 650m Row or Ski 28-32min: 35 Russian KB Swings 32-36min: 650m Run or Ski

FREITAG 10/02/2023 CROSSFIT STRENGTH A: 10' on every 02:30min 8 Back Squat @75% B: 10' on every 02:30min 8 Front Squats @75% WORKOUT 3 RFT 40 Wall Balls 10/6 20 Hand release Push Ups 10 Deadlifts 80/60 1' rest TC: 20

SAMSTAG 11/02/2023 TEAM-WORKOUT STRENGTH A: 15' E3MOM 5 Deadlifts B: Split Squats 3 x 6/6 WORKOUT For time, in teams of 2... 21 Thrusters 40/27,5 10 Rounds of Cindy 15 Thrusters 45/30 8 Rounds of Cindy 9 Thrusters 50/35 6 Rounds of Cindy 6 Thrusters 55/37,5 4 Rounds of Cindy 3 Thrusters 60/40 2 Rounds of Cindy

SONNTAG 12/02/2023

FREE GYM!