WORKOUT KW9

MONTAG 26.02.2024

CROSSFIT

WORKOUT

METCON A

2 RNDs

2k Row

4’ Rest

25’ Cap

METCON B

2 RNDs

10’ AMRAP

2-4-6-8-10-12-14-16-18…

KB-Swings American

T2B

5’ Rest

Try to stay consistent

DIENSTAG 27.02.2024

CROSSFIT

STRENGTH

Back Squat

3-3-3-3-3-3-3

WORKOUT

8’ AMRAP

3-6-9-12-15….

Burpee

S2OH 50/35

MITTWOCH 28.02.2024

BODYWEIGHT

STRENGTH

Isometric Strength Day:

accumulate 2’ 30’’ of following exercises in a 5’ Timewindow:

Handstand Hold

Deadhang

Plank

Wallsit (weigthed if possible, D-Ball)

WORKOUT

15’ AMRAP

50 T2B

40 Push-ups

30 Box Jumps

20 Pull-ups

10 Ring Dips (Scale with Bench Dips)

CROSSFIT

STRENGTH

8’ E2MOM 5 Hang Power Cleans

into 6’ E2MOM 3 Hang Power Cleans (increase Weight)

WORKOUT

15’ AMRAP

50 T2B

40 Push-ups

30 Box Jumps

20 Pull-ups

10 Ring Dips (Scale with Bench Dips)

DONNERSTAG 29.02.2024

CROSSFIT

STRENGTH

12’ EMOM

EVEN: 5-8 (strict) HSPU

ODD: 5-8 (strict) T2B

WORKOUT

For Time

50-40-30-20-10 reps of:

Push-Ups

Kettlebell Ballistic Rows (24/16 kg)

FREITAG 01.03.2024

CROSSFIT

STRENGTH/SKILL

25’ Work on your Ropeclimb

WORKOUT

Open WOD 11.6/12.6/18.5

7’ AMRAP

3-6-9-12….

Thruster 43/30

C2B

SAMSTAG 02.03.2024

TEAM WORKOUT

STRENGTH

Front Squat

8-8-8-8 ~60%of 1RM

Bulgarian Split Squat

10/10-10/10-10/10-10/10

WORKOUT

In Teams of 2

Alternate between partners. One exercises whilst the other holds a plate.

Partner A:

100 Double unders

50 Pull ups

100 Lunges holding slam ball 20/10

50 WB-Ball Sit ups 10/6

100 Slam Balls 20/10

50 WB-Ball Sit ups 10/6

100 Lunges holding slam ball 20/10

50 Pull ups

100 Double unders

Partner B:

Holds plate overhead 15/10

SONNTAG 03.03.2024

OPEN WOD 24.1