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WORKOUT KW9

MONTAG 27/02/2023


CROSSFIT


STRENGTH


Strict Press

10-8-6-4

*Superset with 2-3 Push Press


WORKOUT


For time...


10 Pull Ups

20 DB-Push Press

10 Pull Ups

30/20cal. of choice

20 DB-Push Press

10 Pull Ups

40 Sit Ups

30/20cal. of choice

20 DB-Push Press

10 Pull Ups

50 Double Unders

40 Sit Ups

30/20cal. of choice

20 DB-Push Press

10 Pull Ups



DIENSTAG 28/02/2023


CROSSFIT


STRENGTH


On every 01:30' x 10

1 Deadlift

1 Clean

1 Hang Clean

1 Jerk


WORKOUT


On a 6' running clock

Row/Ski 200m

rem. time: AMRAP

9 Hang Power cleans 50/35

9 Hand release Push Ups


1' rest


On a 5' running clock

Row/Ski 200m

rem. time: AMRAP

7 Hang Power cleans 50/35

7 Hand release Push Ups


1' rest


On a 4' running clock

Row/Ski 200m

rem. time: AMRAP

5 Hang Power cleans 50/35

5 Hand release Push Ups



CF-INTERMEDIATE


STRENGTH


On every 01:30' x 8

1 Deadlift

1 Clean

1 Hang Clean

1 Jerk


WORKOUT


On a 5' running clock

Row/Ski 150m

rem. time: AMRAP

7 Hang Power cleans

7 Hand release Push Ups


1' rest


On a 4' running clock

Row/Ski 150m

rem. time: AMRAP

5 Hang Power cleans

5 Hand release Push Ups


1' rest


On a 3' running clock

Row/Ski 150m

rem. time: AMRAP

3 Hang Power cleans

3 Hand release Push Ups



MITTWOCH 01/03/2023


CROSSFIT


CARDIO HARDIO


35' EMOM


min 1: 10-15cal. Row/Ski

min 2: 8-10 Push Press 50/35

min 3: *Pull Option

min 4: 5-7 Front Squats 50/35

min 5: Rest

x 6 Rounds

min 30-35: Max Distance Farmers Carry

Men: 2 x 30kg DB´s

Women: 2 x 22,5kg DB´s


*Pull Options:

1: 2-3 Rope Climbs

2) 10-15 Pull Ups

3) 6-10 Strict Pull Ups

4) 3-5 Bar Muscle Ups



DONNERSTAG 02/03/2023


CROSSFIT


STRENGTH


Bench Press

10-8-6-4-2

Superset with 10 single Arm DB-Rows (each arm)


WORKOUT


For time...


150 KB-American Swings 24/16

120/90cal. Row/Ski

90 T2B


*Break up the WOD however you want!

Ex: 10 RNDs of 15,12,9..



CF-INTERMEDIATE


STRENGTH


Bench Press

10-8-6-4-2

Superset with 8 single Arm DB-Rows (each arm)


WORKOUT


For time, in teams of 2..


200 KB-American Swings 24/16

150/110cal. Row/Ski

100 T2B


*Break up the WOD however you want!

Only one person works at a time!



FREITAG 03/03/2023


CROSSFIT


STRENGTH


Sumo Deadlift

5-5-5-5

Superset with 10 Arnold Press


WORKOUT


20 Rounds for time...


1 Power Clean 80/55

3 Bar facing Burpees

5 Wall Balls 10/6


TC: 25'



SAMSTAG 04/03/2023


OPEN WORKOUT 23.3



SONNTAG 05/03/2023


FREE GYM!

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