WORKOUT KW32

MONTAG 07.08.2023

CROSSFIT

STRENGTH

12' EMOM

even: 5 Deadlifts

odd: (weighted) Plank

WORKOUT

For time...

21-15-9

Russian KB-Swings 24/16

Burpees

Into..

15-9-6

Russian Swings 24/16

T2B

Into...

9-6-3

Russian KB-Swings 24/16

HSPU´s

DIENSTAG 08.08.2023

CROSSFIT

STRENGTH

A: OH-Squat

6-6-4-4-2-2

B: Hang Snatch

3-3-2-2-1-1

WORKOUT

12' AMRAP

20 Wall Balls 10/6

10 C2B Pull Ups

5 Burpee Box Jumps 24''/20''

CF-INTERMEDIATE

STRENGTH

A: SKILL: Snatch/OH-Squat

B: OH-Squat

5-5-5-5-5

WORKOUT

12' AMRAP

15 Wall Balls

7 Pull Ups

3 Burpee Box Jumps

MITTWOCH 09.08.2023

CROSSFIT

STRENGTH

A: Push Jerk

3-3-2-2-1-1-1-1

B: (Weighted) Chin Ups

3 x max. reps

WORKOUT

For time...

30 Hang Power Clean & Jerks 35/25

150m Run

20 Hang Power Clean & Jerks 45/30

300m Run

10 Hang Power Clean & Jerks 55/35

450m Run

TC: 15'

DONNERSTAG 10.08.2023

CROSSFIT

CARDIO HARDIO

For time, i teams of 2

3K Row

P1: 250m Row

P2: max. reps Push Press 40/27,5

Into...

3K Ski

P1: 250m Ski

P2: max. reps Deadlift 50/35

Into...

2K Row

P1: 250m Row

P2: max reps Wall Balls 8/4

Into...

2K Ski

P1: 250m Ski

P2: max. reps KB-American Swings 20/12

Into...

1K Row

P1: 250m Row

P2: max. reps Push Ups

Into...

1K Ski

P1: 250m Ski

P2: max reps Air Squats

TC: 50'

CF-INTERMEDIATE

CARDIO NOT SO HARDIO

For time, i teams of 2

2K Row

P1: 250m Row

P2: max. reps Push Press

Into...

2K Ski

P1: 250m Ski

P2: max. reps Deadlift

Into...

1.5K Row

P1: 250m Row

P2: max reps Wall Balls

Into...

1.5K Ski

P1: 250m Ski

P2: max. reps KB-American Swings

Into...

1K Row

P1: 250m Row

P2: max. reps Push Ups

Into...

1K Ski

P1: 250m Ski

P2: max reps Air Squats

TC: 40

FREITAG 11.08.2023

CROSSFIT

STRENGTH

A: Split Squat

3 x 6-8

B: BB-Step Ups

3 x 6-8

WORKOUT

For time...

50m DB-Walking Lunges

10 T2B

40m DB-Walking Lunges

20 Burpees

30m DB-Walking Lunges

30 Pull Ups

20m DB-Walking Lunges

40 Push Ups

10m DB-Walking Lunges

50 Air Squats

*use 2 x 20/12,5kg DBs

SAMSTAG 12.08.2023

TEAM-WORKOUT

STRENGTH

Bench Press

5-5-3-3-1-1-1

WORKOUT

For time...

10 Clean & Jerks 40/27,5

10 RNDs of "Cindy"

1K Med-Ball Run 10/6

8 Clean & Jerks 50/35

8 RNDs of "Cindy"

1K Med-Ball Run 10/6

6 Clean & Jerks 60/40

6 RNDs of "Cindy"

1K Med-Ball Run 10/6

4 Clean & Jerks 70/47,5

4 RNDs of "Cindy"

1K Med-Ball Run 10/6

2 Clean & Jerks 80/55

2 RNDs of "Cindy"

1K Med-Ball Run 10/6

*C&J´s = each

RNDs of Cindy = 50/50

1K Med Ball Run = 50/50 + 1 x Med Ball

SONNTAG 13.08.2023

FREE GYM!