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WORKOUT KW27

MONTAG 03.07.2023


CROSSFIT


STRENGTH


4 Rounds

12-15 DB-Push Press

12-15 T2B

2' rest


WORKOUT


18' E3MOM


10 cal. Row/Ski

10 American KB Swings 24/16

10 Wall Balls 10/6

10 Push Ups



DIENSTAG 04.07.2023


CROSSFIT


STRENGTH


OH-Squat

5-5-5-5-5


WORKOUT


30 Hang Power Cleans 40/27,5

30 Double Unders

30 Push Ups

30 Double Unders

30 Box Jumps 24/20"

30 Double Unders

30 Hang Power Cleans 50/35

30 Double Unders

30 Box Jumps 24/20"

30 Double Unders

30 Push-Ups

30 Double Unders

30 Hang Power Cleans 60/40


TC: 20'



CF-INTERMEDIATE



STRENGTH


OH-Squat

5-5-5-5-5


WORKOUT


20 Hang Power Cleans 25/17,5

20 Double Unders

20 Push Ups

20 Double Unders

20 Box Jumps 24/20""

20 Double Unders

20 Hang Power Cleans 32,5/22,5

20 Double Unders

20 Box Jumps 24/20""

20 Double Unders

20 Push-Ups

20 Double Unders

20 Hang Power Cleans 40/27,5


TC: 14'



MITTWOCH 05.07.2023


CROSSFIT


STRENGTH


Deadlift

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


WORKOUT


15' to get as far as possible...

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

Devil Press 20/15

150m Run



DONNERSTAG 06.07.2023


CROSSFIT


WORKOUT


10 Deadlifts 80/55


20 cal. of choice

10 Deadlifts 80/55


30 Pull Ups

20 cal. of choice

10 Deadlifts 80/55


400m Run

30 Pull Ups

20 cal. of choice

10 Deadlifts 80/55


50 DB Bench Press 20/15

400m Run

30 Pull Ups

20 cal. of choice

10 Deadlifts 80/55


60 Sit Ups

50 DB Bench Press 20/15

400m Run

30 Pull Ups

20 cal. of choice

10 Deadlifts 80/55


TC: 40'



CF-INTERMEDIATE


WORKOUT


7 Deadlifts


14 cal. of choice

7 Deadlifts 80/55


20 Pull Ups

14 cal. of choice

7 Deadlifts


250m Run

20 Pull Ups

14 cal. of choice

7 Deadlifts


35 DB Bench Press

250m Run

20 Pull Ups

14 cal. of choice

7 Deadlifts


40 Sit Ups

35 DB Bench Press

250m Run

20 Pull Ups

14 cal. of choice

7 Deadlifts 80/55


TC: 30'



FREITAG 07.07.2023


CROSSFIT


STRENGTH


Bench Press

5-5-5-5-5


WORKOUT


10-20-30-40-50

Barbell Thrusters 20/15

150m-150m-150m-150m-150m

Run

10-10-10-10-10

T2B


TC: 20'



SAMSTAG 08.07.2023


TEAM-WORKOUT


STRENGTH


Front Squat

5-5-5-5


Back Squat

4-4-4-4-4


WORKOUT


0-2min.

30/20 cal. of choice


2-4min.

30 Hang Power Snatches 35/25


4-6min.

30 burpees


6-8min.

30 Power Clean and Jerks 35/25


8-10min.

30 Pull Ups


Rest 2' repeat for 3 total rounds!



SONNTAG 09.07.2023


FREE GYM!


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