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WORKOUT KW34

MONTAG 21.08.2023


CROSSFIT


STRENGTH


15' E3MOM

3 Bench Press

*work up to your 3RM!


WORKOUT


For time, in teams of 2...


100 Wall Balls

50 Deadlifts 60/40

80 Sit Ups

40 Hang Power Cleans 50/35

60 Burpee Bar Touches

30 Push Press 40/27,5

40 T2B

20 OH-Squats 30/25

20 Wall Walks

10 Bear Complex 20/15



DIENSTAG 22.08.2023


CROSSFIT


STRENGTH


Front Squat

8-8-6-6-4


WORKOUT


4 RFT...


15 Deadlifts

9 Power Snatches

9 OH-Squats

9 Burpees over the Bar


*use a 50/35kg BB



MITTWOCH 23.08.2023


CROSSFIT


STRENGTH


Push Press

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


WORKOUT


2 Rounds of...


4' EMOM

even: 15/12cal. Row/Ski

odd: 50 Double Unders


4' EMOM

even: 3 Hang Power Cleans + 3 Push Press

odd: 15 Wall Balls 10/6



DONNERSTAG 24.08.2023


CROSSFIT


CARDIO HARDIO


40' to finish...


100 Double Unders...

every time you break: 15/12cal. of choice


into...


100 Pull Ups

every time you break: 300m Run


into...


100 Double Unders...

every time you break: 15/12cal. of choice


into...


100 OH Squats 20/15

every time you break: 300m Run



CF-INTERMEDIATE


40' to finish...


70 Double Unders...

every time you break: 10/7cal. of choice


into...


70 Pull Ups

every time you break: 250m Run


into...


70 Double Unders...

every time you break: 10/7cal. of choice


into...


70 OH Squats 20/15

every time you break: 250m Run



FREITAG 25.08.2023


CROSSFIT


STRENGTH

12' E2MOM

5 Back Squats

10m D-Ball Walking Lunges 60/40


WORKOUT


For time...


10 DB-Snatches right

10 DB-Snatches left

10 Goblet Squats


9 DB-Snatches right

9 DB-Snatches left

9 Goblet Squats


8 DB-Snatches right

8 DB-Snatches left

8 Goblet Squats


usw.. all the way to 1,1,1


TC: 25'



SAMSTAG 26.08.2023


TEAM-WORKOUT


STRENGTH


Deadlift

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


WORKOUT


30 RFT, in teams of 2...


2 Devil Press

4 Alternating DB-Lunges

6 Pull Ups

8cal. of choice


*use 2 x 20/12,5kg DB´s



SONNTAG 27.08.2023


FREE GYM!


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