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!