WORKOUT KW41

MONTAG 11/10/2021


CROSSFIT


STRENGTH


Back Squat

A: 8' to find a heavy set of 6


B: 12' E3MOM 3 paused reps


WORKOUT


3 RNDs, each for time


25 unbroken Wall Balls 8/4

20 unbroken DB-Deadlifts 22,5/15

15 unbroken Push Ups

10 unbroken T2B´s

5 unbroken HSPU´s

Rest 2' betw. RNDs!


*every time you break - do 5 Burpee Box Jumps



DIENSTAG 12/10/2021


CROSSFIT


STRENGTH


Bench Press

10-9-8-7-6-5-4-3-2-1

Pull Ups

1-2-3-4-5-6-7-8-9-10

max. 60'' rest betw. super sets!


WORKOUT


For time


21-15-9

Hang Power Cleans 45/30

Push Press 45/30

*Do 3 Rope Climbs after 21,15 & 9!



CF-INTERMEDIATE


STRENGTH


Bench Press

10-8-6-4-2

Pull Ups

2-4-6-8-10

max. 90'' rest betw. super sets!


WORKOUT


For time


15-12-9-3

Hang Power Cleans

Push Press

*Do 1 Rope Climbs after 15,12,9 & 3!



MITTWOCH 13/10/2021


CROSSFIT


STRENGTH


Staggered KB-Deadlifts

4 x 12/12


Half Kneeling KB-Presses

4 x 12/12


WORKOUT


For time


27-21-15

cal. Row

Burpees


3' Rest


21-15-9

Devil Press

T2B



DONNERSTAG 14/10/2021


CROSSFIT


WORKOUT


In teams of 2


40' EMOM

min 1: 10-15 GHD-Sit Ups

min 2: 10-15cal. Ski

min 3: AMRAP 10m Sled Push (I go, you go)

min 4: 1-3 Rope Climbs

min 5: 10-15 Wall Balls 8/4

min 6: 150m Run or Row

min 7: 10m D-Ball Carry 60/40 (I go, you go)

min 8: Rest



CF-INTERMEDIATE


WORKOUT


In teams of 2


30' EMOM

min 1: 10-15 Sit Ups

min 2: 8-10cal. Ski

min 3: AMRAP 10m Sled Push (I go, you go)

min 4: 10 Wall Balls 8/4

min 5: 8-10 Pull Ups

min 6: Rest



FREITAG 15/10/2021


CROSSFIT


STRENGTH


Front Squats


10' to find a heavy Set of 2-3


into 8' E2MOM

2-3 heavy reps


WORKOUT


"FRAN"


for time


21-15-9

Thrusters 42,5/30

Pull Ups



SAMSTAG 16/10/2021


Bend over Row

8-8-8-8-8


DB-Inclined Bench Press

4 x AMRAP


"Filthy Fifty"


50 Box Jumps

50 Jumping Pull Ups

50 KB-Swings 24/16

50 Walking Lunges

50 K2E

50 Push Press 20/15

50 Back Extensions

50 Wall Balls

50 Burpees

50 Double Unders


*scaled = in teams of 2!



SONNTAG 17/09/2021


FREE GYM!