WORKOUT KW45

MONTAG 08/11/2021

CROSSFIT

STRENGTH


Shoulder Complex

(Week 1)


3 Sets of

2 Strict Press

3 Push Press

4 Split/Push Jerks


WORKOUT


For Time:


50cal. of choice

40 heavy Russian Swings

30 Box Jumps

20 Pull Ups


40cal. of choice

30 Russian Swings

20 Box Jumps

10 Pull Ups


30cal. of choice

20 Russian Swings

10 Box Jumps

DIENSTAG 09/11/2021


CROSSFIT


STRENGTH


Back Squat


A: 10' to find your 2-3RM


B: Hit yor 20RM


WORKOUT

For Time:


10 Pull Ups


20cal. of choice

10 Pull Ups


30 OH-Squats 20/15

20cal. of choice

10 Pull Ups


40 Sit Ups

30 OH-Squats 20/15

20cal. of choice

10 Pull Ups


50 Push Ups

40 Sit Ups

30 OH-Squats 20/15

20cal. of choice

10 Pull Ups


Cap 20'

CF-INTERMEDIATE


Back Squat


A: 10' to find your 2-3RM


B: Hit yor 20RM


WORKOUT

For Time:

7 Pull Ups


12cal. of choice

7 Pull Ups


20 OH-Squats

12cal. of choice

7 Pull Ups


30 Sit Ups

20 OH-Squats

12cal. of choice

7 Pull Ups


40 Push Ups

30 Sit Ups

20 OH-Squats

12cal. of choice

7 Pull Ups


Cap 20'

MITTWOCH 10/11/2021


CROSSFIT


STRENGTH


A: Dead Stop Deadlifts

3-3-3-3-3


B: Seated KB-Strict Press


WORKOUT


For Time:

30-20-10-20-30


Cal. Ski

Burpees

Walking Lunges

DONNERSTAG 11/11/2021


CROSSFIT


STRENGTH


3 Super Sets


3-5 Front Squats @70-80%

6-8 BB-Hip Thrusts

*3' rest betw. sets

WORKOUT


A: 4' AMRAP

10 Amercan Swings

10cal. Ski

B: 4' AMRAP

10 Air Squats

10cal. Row

C: 4' AMRAP

10 Amercan Swings

10cal. Ski

D: 4' AMRAP

10 Air Squats

10cal. Row


*1' rest betw. AMRAPs

CF-INTERMEDIATE

STRENGTH


3 Super Sets


3-5 Front Squats

6-8 BB-Hip Thrusts

*3' rest betw. sets

WORKOUT


A: 3’ AMRAP

7 Amercan Swings

7cal. Ski

B: 3’ AMRAP

7 Air Squats

7cal. Row

C: 3’ AMRAP

7 Amercan Swings

7cal. Ski

D: 3’ AMRAP

7 Air Squats

7cal. Row


*2’ rest betw. AMRAPs

FREITAG 12/11/2021


CROSSFIT


STRENGTH

Bench Press


A: 12' to find yor 2-3RM


B: Hit your 20RM


WORKOUT


For time:


100 Wall Balls

*EMOM 10 alt. DB-Snatches

*Start with Snatches

SAMSTAG 13/11/2021


KETTLEBELL-WORKSHOP

11:00 - 17:30 Uhr

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SONNTAG 14/11/2021


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