WORKOUT KW37

MONTAG 13/09/2021


CROSSFIT 18:00/19:00


STRENGTH


14' E2MOM

3-5 Strict Pull Ups

20-30'' Nose to wall Handstand Hold


*Focus on:

• Hollow body

• Close your feet

• Push the earth away

• Flex your core


WORKOUT


10' E2MOM

10'' Row @95% effort

3-5 Strict HSPU´s

8 alt. DB-Hang Power Snatches 22,5/17,5


2' rest


10' E2MOM

10'' Ski @ 95% effort

5 Deadlifts @60% of 1RM

8 Burpees over the Bar



DIENSTAG 14/09/2021


CROSSFIT 17:00


STRENGTH


A: Strict Press

6-6-6-6-6


B: 10' EMOM

3 Clean & Jerks


WORKOUT


15’ AMRAP


6 Burpee-Box Jumps

12/9 cal. Ski

6 Burpee-Pull Ups

12/9 cal. Row


E3MOM: 15-20 Dips



CF-INTERMEDIATE 18:00


STRENGTH


A: Strict Press

8-8-8-8


B: 8' EMOM

3 Clean & Jerks


WORKOUT


12’ AMRAP


4 Burpee-Box Jumps

9/6 cal. Ski

4 Burpee-Pull Ups

9/6 cal. Row


E3MOM: 10-15 Dips



WEIGHTLIFTING 19:00



MITTWOCH 15/09/2021


BODYWEIGHT 17:00


CROSSFIT 18:00


Come in and find out ;)



DONNERSTAG 16/09/2021


CROSSFIT 17:00/19:00


STRENGTH


A: Cyclist Goblet Squat

8-8-8-8-8


B: Front Squat

5-5-5-5-5


WORKOUT


For time, in teams of 2


6m DB-Walking Lunges 2 x 22,5/17,5

6 Burpees

6m DB-Walking Lunges 2 x 22,5/17,5

6 Burpees

12 DB-Deadlifts 2 x 22,5/17,5



*Partner A rows for distance while partner B does one RND of the WOD.

Switch positions after your partner finished one RND of the WOD.


WOD ends when you have reached either 4000m or finished 10 RNDs in total.



CF-INTERMEDIATE 18:00


STRENGTH


A: Cyclist Goblet Squats

8-8-8-8


B: Front Squat

5-5-5-5


WORKOUT


For time, in teams of 2


6m DB-Walking Lunges

4 Burpees

6m DB-Walking Lunges

4 Burpees

8 DB-Deadlifts

*use 2 DB´s


*Partner A rows for distance while partner B does one RND of the WOD.

Switch positions after your partner finished one RND of the WOD.


WOD ends when you have reached either 3000m or finished 10 RNDs in total.



FREITAG 17/09/2021


CROSSFIT 18:00/19:00


WORKOUT


''MURPH''

1.6K Run

100 Pull Ups

200 Push Ups

300 Air Squats

1.6K Run


SCALING: Work in teams!



SAMSTAG 18/09/2021


FUN DAY 10:00

(Dauer bis zu 2h!)


STRENGTH


A: 14' EMOM:

Even: 6 Bench Press @70%

Odd: 15 Heavy Russian Swings


B: 10' EMOM

6 Renegade Rows


WORKOUT


For time, in teams of 2


Buy in: 500m DB-Carry


Into: 4 RNDs

21 Push Press 40/25

15 Hang Power Cleans 50/35

9 Deadlifts 60/45


*I go, you go 50/50


Buy out: 100 Burpees over the bar



SONNTAG 18/09/2021


FREE GYM!