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!