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WORKOUT KW31

MONTAG 31.07.2023


CROSSFIT


STRENGTH


Back Squat

5-5-5-5-5


WORKOUT


4' AMRAP

30 Wall Balls 10/6

20 American Swings 24/16

Max Pull Ups in rem. time...


1' rest...


4' AMRAP

30 American Swings 24/16

20 Pull Ups

Max Wall Balls 10/6 in rem. time...


1' rest...


4' AMRAP

30 Pull Ups

20 Wall Balls 10/6

Max American Swings 24/16 in rem. time...


1' rest...


4' AMRAP

Choose any rep scheme you like to get the most reps possible. The only rule is that you must use all 3 movements :)



DIENSTAG 01.08.2023


CROSSFIT


STRENGTH


Bent over Row

5 x 6-8


WORKOUT


For Time:


100 Double Unders

50 Sit Ups

25 Hang Power Cleans 40/30


80 Double Unders

40 Sit Ups

20 Hang Power Cleans 50/35


60 Double Unders

30 Sit Ups

15 Hang Power Cleans 60/40


40 Double Unders

20 Sit Ups

10 Hang Power Cleans 70/45


20 Double Unders

10 Sit Ups

5 Hang Power Cleans 80/50


TC: 20'



CF-INTERMEDIATE


STRENGTH


Bent over Row

5 x 6-8


WORKOUT


For Time:


80 Double Unders

40 Sit Ups

20 Hang Power Cleans 20/15


60 Double Unders

30 Sit Ups

15 Hang Power Cleans 30/20


40 Double Unders

20 Sit Ups

10 Hang Power Cleans 40/30


20 Double Unders

10 Sit Ups

5 Hang Power Cleans 50/35


TC: 17'



MITTWOCH 02.08.2023


CROSSFIT


CARDIO HARDIO


0-10min...

2 Rounds...

500m Row

400m Run


10-20min...

10 Rounds...

10 Alternating DB Snatches 22,5/15

4 Burpee Box Jumps 20''


20-30min...

2 Rounds...

500m Ski

400m Run


30-40min...

10 Rounds...

10 Barbell Push Press 35/25

10 Air Squats



DONNERSTAG 03.08.2023


CROSSFIT


STRENGTH


A: Hang Power Clean

2-2-2-2

*as heavy as possible!


B: Deficit Deadlift

5-5-5-5


WORKOUT


20 RFT...

6 DB Walking Lunges 20/12,5

6 Wall Balls 10/6

6 T2B



CF-INTERMEDIATE


STRENGTH


A: Hang Power Clean

3-3-3-3-3


B: Deadlift

5-5-5-5


WORKOUT


For time, in teams of 2...

30 Rounds of

6 DB Walking Lunges

6 Wall Balls

6 Leg Raises



FREITAG 04.08.2023


CROSSFIT


SKILL


Push Jerk


STRENGTH


3 supersets of...

8-10 Weighted Sit Ups

5-8 Weighted Hanging Knee Raises


WORKOUT


20' to get ss far as possible...


10 Pull Ups


20/15cal.

10 Pull Ups


40 Push Ups

20/15cal.

10 Pull Ups


60 Plate Ground To Overhead 20/15

40 Push Ups

20/15cal.

10 Pull Ups


120 Double Unders

60 Plate Ground To Overhead 20/15

40 Push Ups

20/15cal.

10 Pull Ups



SAMSTAG 05.08.2023


TEAM-WORKOUT


STRENGTH


Push Complex


4 Supersets of...


5 Strict Press

3 Push Press

1 Push/Split Jerk


WORKOUT


60 Rounds: (30 Rounds Each)


2 Power Cleans 50/35

3 Front Squats 50/35

4 Lateral Burpees Over The Bar



SONNTAG 06.08.2023


FREE GYM!

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