WORKOUT KW42

MONTAG 17/10/2022


CROSSFIT


STRENGTH

A: Back Squat

Find your 1RM


B: Split Squat

3 x 5/5 – Superset with 10m heavy DB-Lunges


WORKOUT


For time…

100 Burpees

*E2MOM 5/5 DB-Snatches 25/17,5


DIENSTAG 18/10/2022


CROSSFIT


STRENGTH

4 x 5/5 BB-Step Ups 20‘

Superset with 10 heavy Double KB-Russian Swings


WORKOUT


20‘ E2MOM

1 Rope Climb

3 Devil Press 22,5/15

6 T2B

9 Wall Balls 10/6



CF-INTERMEDIATE


CROSSFIT


STRENGTH

4 x 5/5 BB-Step Ups 20‘

Superset with 10 heavy KB-Russian Swings


WORKOUT

14‘ E2MOM

1 Rope Climb

3 Devil Press

6 T2B

9 Wall Balls



MITTWOCH 19/10/2022


CROSSFIT


SKILL

Handstand Hold


STRENGTH

Pull Ups

5x5 (weighted if possible)


WORKOUT


For time…


21 Hang Power Cleans 30/20

21 Push Press 30/20

15 Hang Power Cleans 45/30

15 Push Press 45/30

9 Hang Power Cleans 60/40

9 Push Press 60/40


DONNERSTAG 20/10/2022


CROSSFIT


STRENGTH

Deadlift

10-8-6-4-2

Work up to 80-90%of your 1RM


B: Sled Push

4 x 20m


WORKOUT


For time…


50-40-30-20-10

Push Ups

10-20-30-40-50

Double Unders

*E2MOM: 10 T2B



FREITAG 21/10/2022


CROSSFIT


STRENGTH

Bench Press

5 x 6

Superset with 8-10 Muscle Snatches


WORKOUT


For time…


100 Air Squats

80 Sit Ups

60 Wall Balls 10/6

40 T2B

20 DB-Squats 22,5/15



SAMSTAG 22/10/2022


FUN DAY


STRENGTH

A: Sled Pull

5 x 10m

B: 12‘ E2MOM

5-7 Weighted Push Ups


WORKOUT


For time, in teams of 2…


30 Hang Power Cleans 40/20

30 Box Jumps

30 cal. Ski


20 Power Cleans 50/30

20 Box Jump overs

20 cal. Ski


10 Squat Cleans 60/40

10 Burpee Box Jump overs

10 cal. Ski


Into: 100cal. Row

+ AMRAP Burpees



SONNTAG 23/10/2022


FREE GYM!