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WORKOUT KW24

MONTAG 12/06/2023


CROSSFIT


STRENGTH


Back Rack Lunges

3 x 7/7


WORKOUT


For time...


50 Power Cleans 50/35

immediately into...

50 Back Squats 50/35


*EMOM: 4 Burpees

*Start with Burpees!


TC: 20'



DIENSTAG 13/06/2023


CROSSFIT


STRENGTH


Push Press

6-6 @70% of your 1RM

4-4-4 @80% of your 1RM

1 x max reps @90% of your 1RM


WORKOUT


3' AMRAP

15cal. Row

15 Pull Ups

Max DB Push Press 22,5/15 in rem. time...


Rest 1min.


3' AMRAP

15cal. Ski

15 Pull Ups

Max SDHP´s 42,5/30


Rest 1min.


3' AMRAP

15cal. Row

15 Pull Ups

Max DB Push Press 22,5/15 in rem. time...


Rest 1min.


3' AMRAP

15cal. Ski

15 Pull Ups

Max SDHP´s 42,5/30



MITTWOCH 14/06/2023


CROSSFIT


STRENGTH


Power Clean

6-6 @70% of your 1RM

4-4-4 @80% of your 1RM

1 x max reps @90% of your 1RM


WORKOUT


15' to get as far as possible...


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

Barbell Thrusters 30/20

Sumo Deadlift High Pulls 30/20


Immediately into...

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

Thrusters 40/27,5

Sumo Deadlift High Pulls 40/27,5


Immediately into...

6-5-4-3-2-1

Thrusters 50/35

Sumo Deadlift High Pulls 50/35


Immediately into...

4-3-2-1

Thrusters 60/40

Sumo Deadlift High Pulls 135/95lbs.



DONNERSTAG 15/06/2023


CROSSFIT


WORKOUT


For time...


400m run

120 Double Unders

400m run

100 Air Squats

400m run

80 Sit Ups

400m run

60 Alt. DB Snatches 22,5/15

400m run

40 T2B

400m run

20 HSPU´s

400m run



CF-INTERMEDIATE


WORKOUT


300m run

100 Double Unders

300m run

80 Air Squats

300m run

60 Sit Ups

300m run

40 Alt. DB Snatches 22,5/15

300m run

20 T2B

300m run

10 HSPU´s

300m run



FREITAG 16/06/2023


CROSSFIT


STRENGTH


Front Squat

5-5 @70% of your 1RM

3-3-3 @80% of your 1RM

1 x max reps @90% of your 1RM


WORKOUT


For time...


10 Wall Balls 10/6

50 Push Ups

20 Wall Balls

40 Push-Ups

30 Wall Balls

30 Push-Ups

40 Wall Balls

20 Push-Ups

50 Wall Balls

10 Push-Ups


TC: 15'



SAMSTAG 17/06/2023


TEAM-WORKOUT


STRENGTH


A: Bent over Row

3 x 8-12


B: Deadlift

4 x 6-8


WORKOUT


In Teams of 2...


A: 20 RFT..

5 Pull Ups

10 Push Ups

15 Air Squats


2' rest...


B: For time...

100-80-60-40-20

Double Unders

Sit Ups


2' rest...


C: For time...


2000m Row/Ski

100 Thrusters 20/15

60 Pull Ups


TC: 45'


*50/50 - I go, you go!



SONNTAG 18/06/2023


FREE GYM!



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