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WORKOUT KW35

MONTAG 28.08.2023


CROSSFIT


STRENGTH

Back Squat

5-5-3-3-1-1


WORKOUT


60 Wall Balls 10/6

50cal. of choice

40 Wall Balls 10/6

30cal. of choice

20 Wall Balls 10/6

10cal. of choice



DIENSTAG 29.08.2023


CROSSFIT


SKILL


Snatch


STRENGTH


OH-Squat

6-6-4-4-2-2


WORKOUT


14' E2MOM


3 Hang Power Snatches

4 OH-Squats

5 C2B-Pull Ups

30 Double Unders


*use a 50/35kg BB



CF-INTERMEDIATE


SKILL

Snatch


STRENGTH

OH-Squat

6 x 6-8


WORKOUT


12' E2MOM


3 Hang Power Snatches

4 OH-Squats

5 Pull Ups

30 Double Unders



MITTWOCH 30.08.2023


CROSSFIT


STRENGTH


A: Split Squat

4 x 6/6


B: Cyclist Squat

3 x 10-12


WORKOUT


For time...


100 Double Unders

into...

75 Push Ups

into...

50 T2B

into...

25 HSPUs


EMOM: 1 Deadlift 100/70



DONNERSTAG 31.08.2023


CROSSFIT


CARDIO HARDIO


18' of max. cal. Row


E3MOM

6 HSPUs

7 DB facing Burpees

8 DB Hang C&J´s


*switch your arm every round!


3' rest


18' of max cal. Ski


E3MOM

6 T2B

7 DB facing Burpees

8 DB-Snatches


*switch your arm every round!


*Use a 20/12,5kg DB



CF-INTERMEDIATE


CARDIO (not so) HARDIO


15' of max. cal. Row


E3MOM

4 Push Ups

5 DB facing Burpees

6 DB Hang C&J´s


*switch your arm every round!


3' rest


15' of max cal. Ski


E3MOM

4 T2B

5 DB facing Burpees

6 DB-Snatches


*switch your arm every round!



FREITAG 01.09.2023


CROSSFIT


STRENGTH

A: Hang Power Clean

5 x 4


B: Deadlift

4 x 5


WORKOUT


3 RFT


21 Box Jumps

15 C&J´s 40/27,5

9 HSPUs

3 Rope Climbs


TC: 15'



SAMSTAG 02.09.2023


TEAM-WORKOUT


STRENGTH

Bench Press

4 x 6-8

*Superset with: 10-12 Hang Muscle Cleans


WORKOUT


For time, in teams of 4 (sync.)


500 Bar facing Burpees

E3MOM 1 Round of:

150m Run

5 T2B

3 Deadlifts 80/60



SONNTAG 03.09.2023


FREE GYM!

Achtung: Free Gym von 17:00-21:00 Uhr gesperrt!








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