WORKOUT KW44

Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.

MONTAG 28.10.2024

CROSSFIT

WORKOUT

3 rounds for time:

15 push presses (43/61 kg)

15 toes-to-bars

STRENGTH WORK:

Post-workout:

10:00 clock:

Find a heavy 3-rep push press

DIENSTAG 29.10.2024

CROSSFIT

WORKOUT

5 x 4:00 rounds:

30 Russian KB swings (16/24 kg)

Max-cal row

– Rest 1:00 between rounds.

– Score is total calories.

*If rowing is not an option, substitute with skiing.

MITTWOCH 30.10.2024

CROSSFIT

WORKOUT - HEAVY DAY

For load:

3-3-3-3-3-3-3

Back squat

DONNERSTAG 31.10.2024

CROSSFIT

WORKOUT - HEAVY GRACE

For time:

30 clean and jerks (70/102 kg)

FREITAG 01.11.2024

FREE GYM!

SAMSTAG 02.11.2024

STRENGTH

6 sets for load:

1 clean pull

1 hang power clean

1 hang squat clean

– All hang reps start from above the knee.

SKILL WORK

4 sets:

:30 double unders

:30 handstand hold

:30 rest

WORKOUT

On a 30:00 clock with a partner:

Machine of choice for distance

– Trade off as desired.

– Starting at :00 and again every 2:00 partners each perform 10 burpees together.

SONNTAG 03.11.2024

FREE GYM!