WORKOUT KW40

MONTAG 02.10.2023

CROSSFIT

STRENGTH

Strict Press

10-8-6-4-2

*Superset with 2-3 Push Press

WORKOUT

15' E3MOM

12 DB-Thrusters 40/27,5

6 C2B Pull Ups

3 HSPUs

*rest of time: max. cal. of choice

Score = total cal.

DIENSTAG 03.10.2023

CROSSFIT

STRENGTH

Snatch

3-3-3-3-3-3

WORKOUT

"KAREN"

For time...

150 Wall Balls 10/6

CF-INTERMEDIATE

STRENGTH

Snatch

5-5-5-5-5-5

WORKOUT

"KAREN"

For time...

150 Wall Balls

MITTWOCH 04.10.2023

CROSSFIT

STRENGTH

Front Squat

10-8-6-4-2

*Superset with 10 supinated Bent over Rows

WORKOUT

100 DB-Step Ups 1 x 25/17,5

*EMOM:

3 strict Pull Ups

5 Push Ups

DONNERSTAG 05.10.2023

CROSSFIT

STRENGTH

Deadlift

10-8-6-4-2

WORKOUT

For time

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

D-Ball Cleans 20/10

Burpee Box Jumps 20/24''

TC: 20'

CF-INTERMEDIATE

STRENGTH

Deadlift

10-8-6-4-2

WORKOUT

For time

21-15-9-3

D-Ball Cleans 20/10

Burpee Box Jumps 20/24''

FREITAG 06.10.2023

CROSSFIT

STRENGTH

Weighted Dips

10-8-6-4-2

*Superset with

3-5 Strict/weighted Pull Ups

WORKOUT

For time...

50 Hang Power Cleans 40/27,5

100 Air Squats

300m Run

25 Hang Power Cleans 50/35

50 Air Squats

600m Run

TC: 20'

SAMSTAG 07.10.2023

CROSSFIT

STRENGTH

A: Back Squat

10-8-6-4-2

B: Farmers Carry

4 x 150m

2' rest

WORKOUT

For time, in teams of 2...

2 RNDs of..

Partner A: 1 Mile Run

Partner B: AMRAP

5 Hang Power Snatches 40/27,5

10 Wall Balls 10/6

15 Push Ups

SONNTAG 08.10.2023

FREE GYM!