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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!








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