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WORKOUT KW7

MONTAG 13/02/2023


CROSSFIT


STRENGTH


14' E2MOM

7 OH-Squats


WORKOUT


50-40-30-20-10

Wall Balls 8/4

Double KB-Snatches 2 x 16/12



DIENSTAG 14/02/2023


CROSSFIT


STRENGTH


A: Pull Up (Weighted if possible)

8-6-4-2-1


B: Dips (Weighted if possible)

12-10-8-6-4


WORKOUT


10 RFT


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

Front Squats 60/40

7 T2B

5 Burpees over the Bar



CF-INTERMEDIATE


STRENGTH


A: Pull Ups (Weighted if possible)

8-6-4-2-1


B: Dips (Weighted if possible)

12-10-8-6-4


WORKOUT


10 RFT


12-10-8-6-4-2

Front Squats

5 K2E

3 Burpees over the Bar



MITTWOCH 15/02/2023


STRENGTH


Deadlift

8-8-8-8

*Superset with 5 High Jumps


WORKOUT


4 RFT


5 Strict Press

10 Thrusters

15 Toes to Bar

20 Air Squats


FINISHER


3 Rounds for time

10 Plate Twist

5 Plate Cocoons



DONNERSTAG 16/02/2023


CROSSFIT


STRENGTH


Back Squat

10-8-6-4-2

*Superset with: 10m D-Ball Lunges


WORKOUT


EMOM

Odd: Row/Ski for distance

Even: 7 C&J´s 45/30


*WOD ends @ 1.5K in total.



CF-INTERMEDIATE


STRENGTH


Back Squat

10-8-6-4-2

*Superset with: 10m D-Ball Lunges


WORKOUT


EMOM

Odd: Row/Ski for distance

Even: 5 C&J´s


*WOD ends @ 1.2K in total.



FREITAG 17/02/2023


CROSSFIT


STRENGTH


Strict Press

10-8-6-4-2

*Superset with: 6-8 Power Cleans


WORKOUT


For time


50-40-30-20-10

KB-Russian Swings 24/16

10-20-30-40-50

Air Squats

*EMOM

Even: 5 T2B

Odd: 3 HSPU´s



SAMSTAG 18/02/2023


TEAM-WORKOUT


Open Workout 23.1



SONNTAG 19/02/2023


FREE GYM!

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