WORKOUT KW9

MONTAG 28/02/2022

CROSSFIT


STRENGTH

A: Push Complex week 8

(+ 3-5% of last week)


12' E3MOM

2 Strict Press

3 Push Press

4 Push Jerks


B: (Weighted) Pull Ups

4 x 5

WORKOUT


15' AMRAP

25 Wall Balls 10/6

50cal

75 Push Press 30/20

100 Double Unders

DIENSTAG 01/03/2022


CROSSFIT


STRENGTH


A: Spend 12' working up to a 80% Power Clean & Jerk


B: ''Grace'' for time:

30 Clean & Jerks 60/42,5


WORKOUT


For time:

Buy in: 500m Row


Into:

"Annie"

50-40-30-20-10

Double Unders

Sit Ups

Buy out: 500m Ski

CF-INTERMEDIATE


STRENGTH


A: 15‘ work on your Clean & Jerk


B''Grace'' for time:

30 Clean & Jerks 60/42,5


WORKOUT


For time


"Annie"

50-40-30-20-10

Double Unders

Sit Ups


MITTWOCH 02/03/2022

CROSSFIT

STRENGTH


4 Super sets:

6 Front Squats

12-15 Cyclist Squats


WORKOUT


For time


Buy in: 3 RNDs of "Cindy"

5 Pull Ups

10 Push Ups

15 Air Squats

into: 21-15-9

Deadlifts 60/40

Box Jumps


Cash out: 2 RNDs of

25cal. Row/Ski

25 Thrusters 20/15kg


cap 18'



DONNERSTAG 03/03/2022


CROSSFIT

CARDIO


On a 45' running Clock..


Row 2K

E2MOM: 10 Wall Balls 6/4

*start with Wall Balls

3' Rest

Ski 2K

E2MOM: 10 T2B

*start with T2B´s


Rest of time..


AMRAP

10m Walking Lunges

5 Burpees

50 Double Unders


CF-INTERMEDIATE

CARDIO


On a 40' running Clock..

Row 1.5K

E2MOM: 10 Wall Balls

*start with Wall Balls


5' Rest


Ski 1.5K

E2MOM: 10 Sit Ups

*start with Sit Ups


Rest of time..


AMRAP

8m Walking Lunges

3 Burpees

25 Double Unders

FREITAG 04/03/2022


CROSSFIT

STRENGTH

A: Bench Press

5 x 5


B: Sled Pull & Push

3 x 20m


WORKOUT

Get as far as possible in 15'...


10 Alt. DB-Snatches


20 Wall Balls

10 Alt. DB-Snatches


30 Double Unders

20 Wall Balls

10 Alt. DB-Snatches


40 DB-Push Press

30 Double Unders

20 Wall Balls

10 Alt. DB-Snatches


50 Sit Ups

40 DB-Push Press

30 Double Unders

20 Wall Balls

10 Alt. DB-Snatches


RX: 22,5/15kg DB & a 10/8kg WB

Scaled: 17,5/12,5kg DB & 8/6kg WB

Basic: 12,5/7,5kg DB & a 6/4kg WB

SAMSTAG 05/03/2022


FUN DAY

STRENGTH


A: 14' E2MOM

5 OH-Squats


B: 14' E2MOM

3 Snatches


WORKOUT: For time, in teams of 2

200 Box Jumps

150 Wall Balls 10/6

100 G2OH 50/30

75 Burpees over the Bar

50 Pull Ups

25 DU‘s (each partner)

SONNTAG 06/03/2022

FREE GYM!