WORKOUT KW40

MONTAG 03/10/2022 CROSSFIT STRENGTH 20 Rep Squat Programm Week 5 of 6 A: Back Squat Work up to a heavy set of 2-3 B: 20 Reps @40-50% of 1 RM WORKOUT For time... 21cal. 15 Deadlifts 60/40 9 Burpees over the Bar 14 cal. 10 Deadlifts 80/55 6 Burpees over the Bar 7 cal. 5 Deadlifts 100/70 3 Burpees over the Bar DIENSTAG 04/10/2022 CROSSFIT STRENGTH 3 Super Sets 8-10 Weighted Good Mornings 10-15 Back Extensions WORKOUT For time... 10-9-8-7-6-5-4-3-2-1 T2B Push Press 40/30 Box Jumps 24/20' CF-INTERMEDIATE STRENGTH 3 Super Sets 8-10 Weighted Good Mornings 10-15 Back Extensions WORKOUT For time... 10-8-6-4-2-1 T2B Push Press Box Jumps



MITTWOCH 05/10/2022 CROSSFIT SKILL/STRENGTH Turkish Get Up 3 x 1/1 @light weight - 60'' rest 3 x 1/1 @medium weight - 90'' rest 3 x 1/1 @max. weight - 120' rest WORKOUT ''SIMPLE AND SINISTER" 5' EMOM 10/10 Single Arm KB-Swings 1' rest 10' EMOM 1 Turkish Get Up DONNERSTAG 06/10/2022 CROSSFIT SKILL Kipping Pull Up WORKOUT For time... 5 Rounds 5 Pull Ups 5 Wall Balls 10/6 Into 4 Rounds 10 Push Ups 10 Wall Balls 10/6 3 Rounds 15 Air Squats 15 Wall Balls 10/6 CF-INTERMEDIATE SKILL Kipping Technique WORKOUT For time... 4 Rounds 5 Pull Ups 5 Wall Balls Into 3 Rounds 10 Push Ups 10 Wall Balls 2 Rounds 15 Air Squats 15 Wall Balls

FREITAG 07/10/2022 CROSSFIT STRENGTH Front Squat 7-7-7 @60% - 60'' rest 5-5-5 @70% - 90'' rest 3-3-3 @80% - 120'' rest WORKOUT 3' AMRAP 7 Hang Power Cleans 40/30 7 cal. Ski 1' rest 3' AMRAP 7 Push Press 40/30 7cal. Row 1' rest 3' AMRAP 7 Hang Power Cleans 40/30 7 cal. Ski 1' rest 3' AMRAP 7 Push Press 40/30 7cal. Row SAMSTAG 08/10/2022 FUN DAY STRENGTH Deadlift 5-5-5 @70% - 90'' rest 3-3-3 @80% - 120'' rest 1-1-1 @90% - 150'' rest WORKOUT For time, in teams of 2 40' to finish... 200cal. Row 200 Wall Balls 10/6 200 KB-Swings 24/16 *E5MON: 10 BB-G2OH 60/40 - start with G2OH! Scaled = 150 reps!



SONNTAG 09/10/2022


FREE GYM!