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WORKOUT KW36

MONTAG 04.09.2023


CROSSFIT


STRENGTH


5 Rounds of..

1 Hang Clean

1 Front Squat



WORKOUT


4 x 3' AMRAP


A: 10 Sit Ups

30 Double Unders

10 Thrusters 40/27,5


B: 10 Push Ups

30 Double Unders

10 Reverse Lunges



DIENSTAG 05.09.2023


CROSSFIT


STRENGTH


A: Squat Clean

5-5-3-3-1-1


B: Front Squat

3 x 5 @max weight of ''A''


WORKOUT


For time...


21-15-9-3


BB-G2OH*

T2B


E3MOM: 5 Front Squats @current weight...


* 21 G2OH: 40/27,5

15 G2OH: 50/35

9 G2OH: 60/40

3 G2OH: 70/47,5 CF-INTERMEDIATE

SKILL

Squat Clean


STRENGTH 10' E2MOM 3-5 Squat Cleans


WORKOUT


For time...


21-15-9-3


BB-G2OH*

T2B


E3MOM: 5 Front Squats @current weight...


* 21 G2OH: 30/20

15 G2OH: 35/25

9 G2OH: 40/27,5

3 G2OH: 45/30



MITTWOCH 06.09.2023


CROSSFIT


STRENGTH


A: Strict Press

6-6-4-4-2


B: Bent over Row

4 x 8


WORKOUT


20' EMOM


min 1: 8 Deadlifts 50/35

min 2: 8 Burpees over the Bar

min 3: 8 Box Jump Overs

min 4: 8 HSPU´s/2 Wall Climbs

min 5: 8 C2B Pull ups



DONNERSTAG 07.09.2023


CROSSFIT


CARDIO HARDIO


WORKOUT


EMOM...


min 1: 10 Box Jumps

min 2: 15 Sit Ups

min 3: 20 Air Squats

min 4: Max reps Wall Balls 8/4


*WOD ends @150 Wall Balls!



CF-INTERMEDIATE


WORKOUT


EMOM...


min 1: 8 Box Jumps

min 2: 12 Sit Ups

min 3: 15 Air Squats

min 4: Max reps Wall Balls 8/4


*WOD ends @100 Wall Balls!



FREITAG 08.09.2023


CROSSFIT


STRENGTH


Deadlift

6-6-4-4-2


WORKOUT


''FRAN''


21-15-9


Thrusters 42,5/30

Pull Ups



SAMSTAG 09.09.2023


TEAM-WORKOUT


STRENGTH


Back Squat

6-6-4-4-2


WORKOUT


For time...


20 Burpees


40 Push Jerks 40/27,5

20 Burpees


60 Pull Ups

40 Push Jerks 40/27,5

20 Burpees


80 Wall Balls 10/6

60 Pull Ups

40 Push Jerks 40/27,5

20 Burpees


100 DB-Hang Cleans 22,5/15

80 Wall Balls 10/6

60 Pull Ups

40 Push Jerks 40/27,5

20 Burpees



SONNTAG 10.09.2023


FREE GYM!

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