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WORKOUT KW41

MONTAG 09.10.2023


CROSSFIT


SKILL/STRENGTH


Turkish Get Up

6 x 2/2


WORKOUT


14' AMRAP


12 KB-Thrusters 2 x 20/12

9 Box Jumps

6 Pull Ups



DIENSTAG 10.10.2023


CROSSFIT


STRENGTH


A: Front Squat

8-6-4-2


B: Weighted Chin Up

5-5-3-3-1-1


WORKOUT


100 DB-Lunges 2 x 15/10

EMOM: 5 Push Ups

50 DB-Lunges 2 x 15/10

EMOM: 10 Push Ups



CF-INTERMEDIATE


STRENGTH


A: Front Squat

10-8-6-4


B: Eccentric Chin Up

5-5-3-3-1-1


WORKOUT


70 DB-Lunges

EMOM: 5 Push Ups

30 DB-Lunges

EMOM: 10 Push Ups



MITTWOCH 11.10.2023


CROSSFIT


STRENGTH


Deadlift

8-6-4-2


WORKOUT


Go as far as possible in 8'...

60/40cal. of choice

60 Wall Balls 10/6

60 Box Jumps 24/20''


2' rest


Go as far as possible in 6'...

40/30cal. of choice

40 DB-Snatches 22,5/15

40 T2B


1' rest


Go as far as possible in 4'...

20/15cal. of choice

20 HSPU´s

20 Pull Ups/10 BMUs



DONNERSTAG 12.10.2023


CARDIO HARDIO


40' AMRAP, in teams of 2


3 Devil Press 20/12,5

6 Inverted Rows

9 Air Squats


I go - you go!



CF-INTERMEDIATE


CARDIO (not so) HARDIO


2 x 15' AMRAP, in teams of 2...


2 Devil Press

4 Inverted Rows

6 Air Squats


3' rest betw. AMRAPs


I go - you go!



FREITAG 13.10.2023


CROSSFIT


STRENGTH


Bent over Row

4 x 10

*superset with: 8-10 DB-Bench Press


WORKOUT


For time...


21-15-9-3


Deadlifts*

Box Jumps


*50 Double Unders after 21-15-9-3


*21 Deadlifts 60/40

15 Deadlifts 80/55

9 Deadlifts 100/70

6 Deadlifts 120/80



SAMSTAG 14.10.2023


TEAM WORKOUT


STRENGTH


A: Sled Push

3 x 10m


B: Sled Pull

3 x 10m


WORKOUT


On a 45' running clock, go as far as possible...


10 Burpees


10 Burpees

20 cal. of choice


10 Burpees

20 cal. of choice

30 Hang Power Cleans 40/27,5


10 Burpees

20 cal. of choice

30 Hang Power Cleans 40/27,5

40 Box Jumps


10 Burpees

20 cal. of choice

30 Hang Power Cleans 40/27,5

40 Box Jumps

50 Push Press 40/27,5


10 Burpees

20 cal. of choice

30 Hang Power Cleans 40/27,5

40 Box Jumps

50 Push Press 40/27,5

60 T2B


10 Burpees

20 cal. of choice

30 Hang Power Cleans 40/27,5

40 Box Jumps

50 Push Press 40/27,5

60 T2B

70 Burpees


10 Burpees

20 cal. of choice

30 Hang Power Cleans 40/27,5

40 Box Jumps

50 Push Press 40/27,5

60 T2B

70 Burpees

80 Lunges


10 Burpees

20 cal. of choice

30 Hang Power Cleans 40/27,5

40 Box Jumps

50 Push Press 40/27,5

60 T2B

70 Burpees

80 Lunges

90 Sit Ups


10 Burpees

20 cal. of choice

30 Hang Power Cleans 40/27,5

40 Box Jumps

50 Push Press 40/27,5

60 T2B

70 Burpees

80 Lunges

90 Sit Ups

100 Double Unders


50/50 I go - you go!



SONNTAG 15.10.2023


FREE GYM!








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