top of page

WORKOUT KW42

MONTAG 16.10.2023


CROSSFIT


STRENGTH


Superset

Bent over Row

DB-Bench Press

8-8-8-8


WORKOUT


14‘ AMRAP

12 T2B

9 Deadlifts 60/40

6 Hang Power Cleans 60/40

3 Push Press



DIENSTAG 17.10.2023


CROSSFIT


STRENGTH


12‘ E2MOM

1 Barbell Complex of..

4 Snatchgrip Deadlifts

3 Hang Power Snatches

2 OH Squats


WORKOUT


14‘ AMRAP

3 Power Snatches 42,5/30

6 Burpees over tha Bar

9 Deadlifts 42,5/30



CF-INTERMEDIATE


10‘ E2MOM

1 Barbell Complex of..

4 Snatchgrip Deadlifts

3 Hang Power Snatches

2 OH Squats


WORKOUT


12‘ AMRAP

3 Power Snatches 35/25

6 Burpees over tha Bar

9 Deadlifts 35/25



MITTWOCH 18.10.2023


CROSSFIT


STRENGTH


Strict Pull Ups

6-6-5-5-4-4

RX+: Weighted

Scaled: Eccentric 3-3-3-3-3-3 (5‘‘ down)


WORKOUT


Open 15.5


For time…


27-21-15-9

Cal. Row

Thrusters 42,5/30



DONNERSTAG 19.10.2023


CROSSFIT


STRENGTH


Superset

Single Leg Deadlifts

Split Squats

6 x 4/4


WORKOUT


25‘ EMOM (5 RNDs)

1‘ Double Unders

1‘ DB Hang C&J 17,5/12,5

1‘ Burpee Box Jumps

1‘ KB-Russian Swings 24/16

1‘ Rest



CF-INTERMEDIATE


STRENGTH


Superset

Single Leg Deadlifts

Split Squats

6 x 4/4


WORKOUT


20‘ EMOM (4 RNDs)

1‘ Double Unders

1‘ DB Hang C&J 17,5/12,5

1‘ Burpee Box Jumps

1‘ KB-Russian Swings 24/16

1‘ Rest



FREITAG 20.10.2023


CROSSFIT


STRENGTH


12‘ EMOM

Even: 5-7 strict Chin Ups

Odd: 3-5 strict HSPUs


WORKOUT


8 Rounds of…

150m Row

5 T2B

30‘‘ Rest


3‘ Rest


8 Rounds of…

150m Ski

10 Goblet Squats 40/30

30‘‘ Rest



SAMSTAG 21.10.2023


TEAM WORKOUT


STRENGTH


A: Front Squat

6-6-5-5-4-4


B: Bella Complex

1 Clean

1 SH2OH

1 Front Squat

1 SH2OH


WORKOUT


For time…


100 single arm DB-C&J´s 22,5/15

800/600m Ergo

80 Wall Balls 10/6

700/525m Ergo

60 D-Ball over the Shoulder 20/10

600/450m Ergo

40 Burpee Box Jumps

500/375m Ergo

20 Bar/Ring Muscle Ups/C2B´s

400/300m Ergo



SONNTAG 22.10.2023


FREE GYM!

댓글


bottom of page