top of page

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!





Comments


bottom of page