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!