WORKOUT KW36

MONTAG 05/09/2022


CROSSFIT


PUMPING IRON MONDAY


20 Rep Squat Programm Week 1 of 6


A: Back Squat

Find your 1RM


B: 20 Reps @40-50% of 1 RM


C: Incline Seal Rows

4 x 12


D: Reverse Grip Bench Press

3 x 10



DIENSTAG 06/09/2022


CROSSFIT


WORKOUT


A: 20' E4MOM

400m Run

3 Power Clean & Jerk


RND 1: 40% of 1 RM

RND 2: 50% of 1 RM

RND 3: 60% of 1 RM

RND 4: 70% of 1 RM

RND 5: 80% of 1 RM


B: 15' to get as far as possible..


3 RNDs

15 T2B

5 Devil Press 20/15


Immediately into..


3 RNDs

10 T2B

3 Devil Press 20/15


Immediately into..


3 RNDs

5 T2B

1 Devil Press 20/15



CF-INTERMEDIATE


WORKOUT


A: 16' E4MOM

300m Run

3 Hang Power Clean & Jerks


RND 1: 40% of 1 RM

RND 2: 50% of 1 RM

RND 3: 60% of 1 RM

RND 4: 70% of 1 RM

RND 5: 80% of 1 RM


B: 15' to get as far as possible..


3 RNDs

10 T2B

3 Devil Press


Immediately into..


3 RNDs

7 T2B

2 Devil Press


Immediately into..


3 RNDs

5 T2B

1 Devil Press



MITTWOCH 07/09/2022


CROSSFIT


STRENGTH


3 Supersets of..

8-10 Bench Press

8-10 Bent over Rows

10 Straight Arm Lat Pull Down

3' rest


WORKOUT


6 RFT

6 Deadlifts 100/70

6 Wall Balls 10/6

6 Box Jumps


Immediately into..


5 RFT

5 Deadlifts 100/70

5 Wall Balls 10/6

5 Box Jumps


Immediately into..


4 RFT

4 Deadlifts 100/70

4 Wall Balls 10/6

4 Box Jumps



DONNERSTAG 08/09/2022


CROSSFIT


STRENGTH


3 Supersets of..

3-5 Front Squats @70-80%

6-8 BB-Hip Thrusts @70-80%


WORKOUT


5 x 3' AMRAP

10 American Swings 24/16

10cal. of choice

1' rest


*RND 1: 10 KB-Swings

RND 2: 10 Air Squats

RND 3: 10 KB-Swings

RND 4: 10 Air Squats

RND 5: 10 KB-Swings



CF-INTERMEDIATE


STRENGTH


3 Supersets of..

3-5 Front Squats @70-80%

6-8 BB-Hip Thrusts @70-80%


WORKOUT


4 x 3' AMRAP

7 American Swings

7cal. of choice

1' rest


*RND 1: 7 KB-Swings

RND 2: 7 Air Squats

RND 3: 7 KB-Swings

RND 4: 7 Air Squats

RND 5: 7 KB-Swings



FREITAG 09/09/2022


CROSSFIT


STRENGTH


Push Complex

3 x 1 Complex of

2 Strict Press

3 Push Press

4 Push/Split Jerks

2' rest


WORKOUT


300 reps in any rep scheme/order you like..


Cal Row/Ski

T2B

Burpees



SAMSTAG 10/09/2022


FUN DAY


SKILL


Snatch


STRENGTH


Snatch Complex

4 x 1 Complex of

2 Snatch Grip Deadlifts

3 Hang Snatches

4 OH-Squats


WORKOUT


In teams of 2

100 RFT (50 each)

''I go, you go''


1 Burpee Deadlift 60/40

1 Burpee Box Jump

1 Burpee Pull Up



SONNTAG 11/09/2022


FREE GYM!