WORKOUT KW44

MONTAG 01.11.2021


FREE GYM!



DIENSTAG 02.11.2021


CROSSFIT


STRENGTH


A: Strict Press

5-5-5-5-5


B: DB-Seal Rows

3 x 8-12


WORKOUT


3 x 3’ AMRAP


7 DB-Push Press

5 Pull Ups

3 Burpee Box Jumps


90'' rest betw. AMRAP´s


FINISHER

Accumulate a 3' Handstand Hold

cap 5'



CF-INTERMEDIATE


STRENGTH


A: Strict Press

8-8-8-8


B: DB-Seal Rows

3 x 8


WORKOUT


3 x 3’ AMRAP


6 DB-Push Press

4 Pull Ups

2 Burpee Box Jumps


2’ rest betw. AMRAP´s


FINISHER

Accumulate a 2’ Handstand Hold

cap 5'



MITTWOCH 03.11.2021


CROSSFIT


STRENGTH


Clean Complex


- Clean

- Hang Power Clean

- Front Squat


WORKOUT


4 RFT


500m Row

20 American Swings

10 Burpee Box Jumps



DONNERSTAG 04/11/2021


CROSSFIT


STRENGTH


A: Back Squat

12-8-6-4-2-1

*work up to 90% of your 1RM


B: 10' E2MOM

10m DB-Walking Lunges


WORKOUT


For time


Buy in: 50cal. of choice


3 RNDs of

6/6 DB-Snatches

12 T2B

18 Double Unders

24 Wall Balls


Buy out: 50cal. of choice


cap 20'



CF-INTERMEDIATE


STRENGTH


A: Back Squat

12-8-6-4-2-1

*work up to 70% of your 1RM


B: 8’ E2MOM

10m DB-Walking Lunges


WORKOUT


Buy in: 30cal. of choice


3 RNDs of

4/4 DB-Snatches

8 T2B

12 Double Unders

16 Wall Balls


Buy out: 30cal. of choice


cap 20'



FREITAG 05/11/2021


CROSSFIT


SKILL/STRENGTH


Handstand

- Hold

- Walk


WORKOUT


30' AMRAP

300m Row

20 Air Squats

10 Push Ups

300m Ski

20 Muscle Cleans & Press

10 T2B



SAMSTAG 06/11/2021


FUN DAY


STRENGTH


4 RNDs of


3-5 heavy Deadlifts or Tire Flips

AMRAP Strict HSPU´s

3-5 Rope Climbs or 1-2 legless Rope Climbs

2 x heavy Sled Push


*Not for time - rest as needed betw. exercises!


WORKOUT


For time, in teams of 2


50 unbroken Partner Wall Balls


100 Deadlifts

100 Burpees over the Bar

100 Pull Ups

100 Double Unders

100 cal. Ski

100 Box Jumps

100cal. Row

100 Push Ups

100 K2E

100 Lunges


Buy out: 50 unbroken Partner Wall Balls



SONNTAG 07/11/2021


FREE GYM!