WORKOUT KW8

MONTAG 21/02/2022

CROSSFIT

STRENGTH


4 Super Sets of: 6-8 Back Squats

12-15 Weighted Sit Ups


2' rest betw. sets


WORKOUT


Every 60sec. until you finish...

3 Power Cleans

Max Wall Balls 10/6 in remaining time

The workout is over when you reach 150 Wall Balls.


cap: 18'


RX: 60/40kg BB

Intermediate: 40/25kg BB

Basic: 25/15kg BB

DIENSTAG 22/02/2022


CROSSFIT


SKILL: Push Jerk

12' Warm Up & Technique Training


Into: 5 Super sets

5 Push Jerks

8-10 Weighted Bench Dips

2' rest betw. sets


WORKOUT OF THE DAY


A: 7' to get as far as possible..

10/7cal. Ski

1 Devil Press

10/7cal. Ski

2 Devil Press

10/7cal. Ski

3 Devil Press

10/7cal. Ski

4 Devil Press

*Keep adding 1 Devil Press per RND until the 7' mark!


2' rest

B: 7' to get as far as possible..

10/7cal. Row

10 T2B

10/7cal. Row

9 T2B

10/7cal. Row

8 T2B

10/7cal. Row

7 T2B


*Keep subtracting 1 T2B per RND until the 7' mark!


RX: 20/12,5kg DB´s

Intermediate: 12,5/7,5kg DB´s

Basic: 7,5/5kg DB´s

CF-INTERMEDIATE


SKILL: Push Jerk

12' Warm Up & Technique Training

Into: 4 Super sets

3 Push Jerks

8 (Weighted) Bench Dips

2' rest betw. sets


WORKOUT OF THE DAY


A: 7’ to get as far as possible..

8/6cal. Ski

1 Devil Press

8/6cal. Ski

2 Devil Press

8/6cal. Ski

3 Devil Press

8/6cal. Ski

4 Devil Press


*Keep adding 1 Devil Press per RND until the 7' mark!


2' rest


B: 7' to get as far as possible..

8/6cal. Row

10 K2E

8/6cal. Row

9 K2E

8/6cal. Row

8 K2E

8/6cal. Row

7 K2E


*Keep subtracting 1 K2E per RND until the 7' mark!

MITTWOCH 23/02/2022


CROSSFIT


STRENGTH


4 Super sets

6-8 Deadlifts

1' Weighted Tall Plank

2' rest betw. sets


3' AMRAP:

5 DB Bench Press

5 Pull-Ups

3' AMRAP:

8 Front Rack Lunges

30 Double Unders

3' AMRAP:

5 DB Bench Press

5 Pull-Ups

3' AMRAP:

8 Front Rack Lunges

30 Double Unders


Rest 90'' betw. AMRAPs

RX: 25/15kg DB´s & a 42,5/30kg BB

Intermediate: 17,5/10kg DB´s & a 30/20kg BB

Basic: 12,5/7,5kg DB´s & a 20/15kg BB

DONNERSTAG 24/02/2022


CROSSFIT


CARDIO


40' to finish..


1K Row

100 KB-American Swings

1K Ski

50 Burpees


500m Row

50 American Swings

500m Ski

25 Burpees

250m Row

25 American Swings

250m Ski

15 Burpees


RX: 24/16KG KB

Intermediate: 16/12kg KB

Basic: 12/8kg KB

CF-INTERMEDIATE


40' to finish..


800m Row

80KB-American Swings

800m Ski

40 Burpees


400m Row

40 American Swings

400m Ski

20 Burpees

200m Row

20 American Swings

200m Ski

10 Burpees

FREITAG 25/02/2022


CROSSFIT


A: Push Complex week 7

(+ 3-5% of last week)


12' E3MOM

2 Strict Press

3 Push Press

4 Push Jerks


WORKOUT


30 RFT

5 T2B

3 Burpees

1 Thruster

RX: 40/30kg BB

Intermediate: 30/20kg BB

Basic: 20/15kg BB

SAMSTAG 26/02/2022


TEAM WOD


STRENGTH


Sled Push Ladder


WORKOUT


For time, in teams of 2


60 RNDs of

2 Hang Power Cleans

4 Wall Balls


5' rest


30 RNDs of


4 Deadlifts

6cal Ski Erg


RX: Cleans 60/40 DL´s 80/60

Intermediate: Cleans 40/25 DL´s 60/40

Basic: Cleans 25/15 DL´s 40/25

SONNTAG 27/02/2022

FREE GYM!