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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!


Opmerkingen


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