WORKOUT KW42

MONTAG 18/10/2021


CROSSFIT


STRENGTH


A: Weighted Chin Ups

8-8-8-8


B: Weighted Dips

8-8-8-8


WORKOUT


For time:


A: 3NDs of

3 Hang Power Cleans

6 Front Squats

9 Push Press


B: 2 RNDs of

5 Burpees over the Bar

10 Deadlifts 60/40


C: 1 RND of

50 Wall Balls 10/6

25 T2B



DIENSTAG 19/10/2021


CROSSFIT


STRENGTH


Front Squat

7-7-7 @50-60% 60'' rest

5-5-5 @60-70% 90'' rest

3-3-3 @70-80% 120'' rest


WORKOUT


For time


21-15-9

Burpees

Wall Balls 10/6


1' rest


15-12-9

T2B

KB-American Swings 28/20


1' rest


9-6-3

HSPU´s

Deadlifts 100/65



CF-INTERMEDIATE


STRENGTH


Front Squat

7-7-7 @50-60% 60'' rest

5-5 @60-70% 90'' rest

3 @70-80% 120'' rest


WORKOUT


For time


15-12-9

Burpees

Wall Balls


1' rest


12-9-6

T2B

KB-American Swings


1' rest


9-6-3

Push Ups

Heavy Deadlifts



MITTWOCH 20/10/2021


CROSSFIT


SKILL/STRENGTH


KB-Clean & Push Press


WORKOUT


For time:


Buy in: 100 Double Unders


into: 6 RNDs of

10m Goblet Farmers Walking Lunges

15 KB-American Swings


Cash out: 500m Row/Ski



DONNERSTAG 21/10/2021


CROSSFIT


STRENGTH


BB-Hip Thrusts

4 x AMRAP

*Do 30m Walking Lunges after every set of Hip Thrusts!


WORKOUT


30' E3MOM

30 Double Unders/60 SU´s

12/10cal Ski

9/7cal Row

6 KB-American Swings 28/20



CF-INTERMEDIATE


STRENGTH


BB-Hip Thrusts

4 x 10-12

*Do 15m Walking Lunges after every set of Hip Thrusts!


WORKOUT


30’ E3MOM

30 Double Unders/60 SU´s

10cal Ski

7cal Row

5 KB-American Swings



FREITAG 21/10/21


SKILL

12' to work on your Squat Clean


STRENGTH

12' E2MOM

3-5 Squat Cleans


WORKOUT


For time:


15 Deadlifts 80/50

15cal Ski

10 Deadlifts 100/60

10cal. Ski

5 Deadlifts 120/70

5cal. Ski


2' rest


15 Push Press 40/25

15cal. Row

10 Push Press 50/30

10cal Row

5 Push Press 60/35

5cal. Row


*cap 20'



SAMSTAG 22/10/2021


STRENGTH


A: Inclined Seal Rows

7 x 10 @60%

1' rest

*Do 15-20 leaning lateral DB-Raises after set 2, 4 and 6!

2' rest after every super set!


B: BB-Back Rack Lunges

3 x 8-10 each leg

2' rest


C: Bench Press

3 x 10-15 Reps

*Do 15-20 BB Curls after every set!

90" rest


WORKOUT


0-5min: Accumulate a 3' Plank

5-10min: 100 Back Squats 20/25

10-15min: 200 Double Unders/300 SU´s

15-20min: 60 DB-Floor Press 22,5/15

20-25min: 60cal. of choice

SAME THING WITH 3' WINDOWS!

25-28min: Accumulate a 2' Plank

28-31min: 60 Back Squats 20/15

31-34min: 120 Double Unders/180 SU´s

34-37min: 35 DB-Floor Press 22,5/15

37-40min: 35cal. of choice



SONNTAG 23/10/2021


FREE GYM!