WORKOUT KW38

MONTAG 18.09.2023

CROSSFIT

STRENGTH

Thruster

Find your 3 RM!

TC: 15'

WORKOUT

Open WOD 16.5

21-18-15-12-9-6-3

Thrusters 43/30

Burpees over the Bar

TC: 20'

DIENSTAG 19.09.2023

CROSSFIT

STRENGTH

A: Strict Press

5 x 8

B: 20 reps @60% of ''A''

WORKOUT

21' E7MOM

80 Double Unders

40 alt. DB-Snatches 22,5/17,5

40 Double Unders

20 Burpees over the DB

CF-INTERMEDIATE

STRENGTH

A: Strict Press

5 x 8

B: 20 reps @60% of ''A''

WORKOUT

21' E7MOM

100 Single Unders

30 alt. DB-Snatches

50 Double Unders

10 Burpees over the DB

MITTWOCH 20.09.2023

CROSSFIT

STRENGTH

Deadlift

Find your 3 RM!

TC: 15'

WORKOUT

On a 15' clock:

50 Bar Facing Burpees

50 Wall Balls 10/6

800m of choice

Max reps Hang Squat Cleans in the remaining time 80/55

DONNERSTAG 21.09.2023

CROSSFIT

STRENGTH

5 Sets of..

150m KB-Front Rack Carry

2' rest betw. sets

WORKOUT

''DANIEL''

For time...

50 Pull Ups

400m Run

21 Thrusters 43/30

800m Run

21 Thrusters 43/30

400m Run

50 Pull Ups

CF-INTERMEDIATE

STRENGTH

5 Sets of..

150m KB-Front Rack Carry

2' rest betw. sets

WORKOUT

For time...

25 Pull Ups

400m Run

21 Thrusters 35/25

800m Run

21 Thrusters 35/25

400m Run

25 Pull Ups

FREITAG 22.09.2023

CROSSFIT

STRENGTH

Back Rack Lunges

5 x 5/5

WORKOUT

3 RFT...

40 KB-Russian Swings 24/16

20 Box Jumps

SAMSTAG 23.09.2023

TEAM-WORKOUT

STRENGTH

Back Squat

Find your 3 RM!

TC: 15'

WORKOUT

For time, in teams of 2...

3 rounds of:

40 T2B

10 Wall Climbs

into...

2 rounds of...

80 Push Ups

20 Hang Power Cleans 60/40

into...

1 round of...

160 Air Squats

40 Deadlifts 100/70

SONNTAG 24.09.2023

FREE GYM!