top of page

WORKOUT KW39

MONTAG 25.09.2023


CROSSFIT


STRENGTH


A: (weighted) Pull Ups

5-5-3-3-1-1-1


B: Handstand Push Up

*choose an option that works for you:


Option A: 4 x 2-3 strict

Option B: 4 x 3-5 kipping

Option C: 4 x 2-3 Eccentric

Option D: 4 x 5-6 Pike Push Ups


WORKOUT


For time...


21 Wall Balls 10/6

15 Hang Power Snatches 40/27,5

9 Burpees over the Bar


50 Double Unders


15 Wall Balls 10/6

9 Hang Power Snatches 50/35

6 Burpees over the Bar


100 Double Unders


9 Wall Balls 10/6

6 Hang Power Snatches 60/40

3 Burpees over the Bar



DIENSTAG 26.09.2023


CROSSFIT


STRENGTH


Squat Clean


A: 10' work on your technique


B: 5 x 3-5


WORKOUT


For time...


14' AMRAP

7 T2B

5 HSPUs/2 Wall Climbs

3 Squat Cleans 60/40



CF-INTERMEDIATE


STRENGTH


Hang Squat Clean


A: 10' work on your technique


B: 5 x 5-7


WORKOUT


For time...


10' AMRAP

7 T2B

5 HSPUs/2 Wall Climbs

3 Hang Squat Cleans



MITTWOCH 27.09.2023


CROSSFIT


CARDIO HARDIO


A: 15' to get as far as possible...


10 Deadlifts 60/40

150m Run

8 Deadlifts 60/40

300m Run

6 Deadlifts 60/40

450m Run

4 Deadlifts 60/40

600m Run

2 Deadlifts 60/40

750m Run


B: 12' to get as far as possible...


10 Hang Power Cleans 50/35

150m Ski

8 Hang Power Cleans 50/35

300m Ski

6 Hang Power Cleans 50/35

450m Ski

4 Hang Power Cleans 50/35

600m Ski

2 Hang Power Cleans 50/35

750m Ski


C: 9' to get as far as possible...


10 Push Press 40/27,5

150m Row

8 Push Press 40/27,5

300m Row

6 Push Press 40/27,5

450m Row

4 Push Press 40/27,5

600m Row

2 Push Press 40/27,5

750m Row



DONNERSTAG 28.09.2023


CROSSFIT


SKILL


20' Work on your Handstand


WORKOUT


For time...


50 Alt. DB-Snatches 22,5/15

25 Box Jumps


40 Alt. DB-Snatches 22,5/15

20 Box Jumps


30 Alt. DB-Snatches 22,5/15

15 Box Jumps


20 Alt. DB-Snatches 22,5/15

10 Box Jumps


10 Alt. DB-Snatches 22,5/15

5 Box Jumps



CF-INTERMEDIATE


SKILL


20' Work on your Handstand


WORKOUT


For time...


40 Alt. DB-Snatches

20 Box Jumps


30 Alt. DB-Snatches

15 Box Jumps


20 Alt. DB-Snatches

10 Box Jumps


10 Alt. DB-Snatches

5 Box Jumps



FREITAG 29.09.2023


CROSSFIT


STRENGTH


A: 12' E2MOM

5 Back Squats


B: 50 Front Squats @60% of ''A''

*try to do as big sets as possible!

TC: 02:30'


WORKOUT


15' AMRAP


3 Hang Power Cleans

6 Front Rack Lunges

9 Push Press

E3MOM: 15/12cal. of choice


*use a 40/27,5kg BB

RX+: 50/35kg BB



SAMSTAG 30.09.2023


TEAM-WORKOUT


STRENGTH


A: 15' E3MOM

5 Bench Press

5 Hang Power Cleans


B: 10' EMOM

6 Burpee-Pull Ups


WORKOUT


In teams of 2, 45' to finish...

2000m Row/Ski

100 Wall Balls 10/6

100 Deadlifts 60/40

100 Push Ups

1000m Row/Ski

75 Wall Balls 10/6

75 Deadlifts 80/55

75 Push Ups

500m Row/Ski

50 Wall Balls 10/6

50 Deadlifts 100/70

50 Push Ups


*Only 1 person works at a time. Break it up however you like!



SONNTAG 01.10.2023


FREE GYM!

Comments


bottom of page