WORKOUT KW39

CROSSFIT3430 "GIRLS WEEK" MONTAG 26/09/2022 CROSSFIT STRENGTH 20 Rep Squat Programm Week 4 of 6 A: Back Squat Work up to a heavy set of 2-3 B: 20 Reps @40-50% of 1 RM WORKOUT: "HELEN" 3 Rounds for time.. 400m Run 21 KB-Swings 24/16 12 Pull Ups



DIENSTAG 27/09/2022 CROSSFIT SKILL/STRENGTH 14' E2MOM 3 Snatch Grip Deadlifts 2 Hang Power Snatches 1 Hang Snatch WORKOUT: "ANNIE" For time... 50-40-30-20-10 Double Unders Sit Ups



MITTWOCH 29/09/2022 CROSSFIT STRENGTH Deadlift 5-5-5@70% - 60" rest 3-3-3@80% - 90" rest 1-1-1@90% - 120" rest WORKOUT: "FRAN" For time... 21-15-9 Thrusters 42,5/30 Pull Ups



DONNERSTAG 30/09/2022 CROSSFIT STRENGTH Paused OH-Squat 6 x 4 [1-2-1-1] WORKOUT: "KELLY" 5 Rounds for time... 400m Run 30 Box Jumps 30 Wall Balls 10/6

FREITAG 01/10/2022 CROSSFIT STRENGTH Bench Press 6-6-6@60% 60" rest 4-4-4@70% 90" rest 2-2-2@80% 120" WORKOUT: "JACKIE" For time... 1000m Row 50 Thrusters 20/15 30 Pull Ups



SAMSTAG 02/10/2022 FUN DAY STRENGTH A: Sled Push 4 x 20m B: Farmers Carry 6 x 20m WORKOUT: "GIRLS REMIX" For time, in teams of 2... Buy in... "KAREN" 150 Wall Balls 10/6 immediately into... "ANGIE" 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats Cash out... "GRACE" 30 Clean & Jerks 60/40

SONNTAG 02/10/2022


FREE GYM!