WORKOUT KW43

MONTAG 25/10/2021


CROSSFIT


STRENGTH


A: Front Squat

10' to find a heavy set of 5


B: 8' EMOM

8-10 Goblet Cyclist Squats


WORKOUT


For time:


15-12-9

Cal. Row

KB-Thrusters 20/12


1' rest


9-12-15

Cal. Ski

Power Cleans 50/30


Buy out: 30 HSPU´s or 50 Push Ups

*every time you break - 20 Double Unders



DIENSTAG 26/10/2021


FREE GYM!

Schönen Feiertag euch allen!



MITTWOCH 27/10/2021


CROSSFIT


STRENGTH


A: 10' to find your 1RM Turkish Get Up


B: 4 heavy sets of

1 Double KB-Clean

3 Front Squats

1 Thruster

1 Push Press


WORKOUT


For time:


200 KB-Swings

*EMOM 3 Burpees



DONNERSTAG 28/10/2021


CROSSFIT


STRENGTH


A: Deadlift

12' to find your 3RM


B: 10' E2MOM

2 DLs with your 3RM


C: 1 x 20 Reps @60% of your 3RM


WORKOUT


For time:


50-40-30-20-10 Push Ups

Do 10 KB-Deadlifts & 30m KB-Carry

After 50,40,30,20 & 10

*use 2x28/20kg KB´s



CF-INTERMEDIATE


STRENGTH


A: Deadlift

12' to find a heavy set of 5


B: 10' E2MOM

3 heavy Deadlifts


C: 1 x 20 Reps @60% of A


WORKOUT


For time:


30-25-20-15-10 Push Ups

Do 8 KB-Deadlifts & 20m KB-Carry

After 30,25,20,15 & 10



FREITAG 29/10/2021


CROSSFIT


STRENGTH


A: Strict Press

1-2-3-4-5-6-5-4-3-2-1

*max. 10-15'' rest betw. sets!


B: Dips & Chin Ups

1-2-3-4-5-6-5-4-3-2-1



20‘ EMOM, in teams of 2


min 1: 10-15 GHD Sit Ups

min 2: Sled Push (I go, you go)

min 3: 3 Rope Climbs or 1 legless Rope Climb

min 4: D-Balls over your Shoulder

Men: 3 x 20kg, 2 x 40kg, 1 x 60kg

Women: 3 x 10kg, 2x 20kg, 1x 40kg

min 5: Deadhang (ALAP)



SAMSTAG 30/10/2021


CrossFit3430-Triathlon:


For time:


5K Run

7K Ski

9K Row

cap 100'


Scaled:

3K Run

5K Ski

7K Row

cap 100'



SONNTAG 31/10/2021


FREE GYM!