WORKOUT KW44

MONTAG 31/10/2022

Happy Halloween! 🎃


CROSSFIT


STRENGTH


A: Front Squat

5-5-5-5-5


B: Push Press

10-8-6-4-2


WORKOUT


9' AMRAP

30 Double Unders

3 Deadlifts 120/80



DIENSTAG 01/11/2022


FREE GYM!



MITTWOCH 02/11/2022

#Heute in einem Monat ist CrossFit3430-Weihnachtsfeier! SAVE THE DATE!!



CROSSFIT


STRENGTH


5 Super Sets of

5 (Weighted) Chin Ups

7 (Weighted) Dips

2' Rest


WORKOUT


10-9-8-7-6-5-4-3-2-1

Burpee Box Jumps

KB-American Swings 24/16

*E2MOM: 7 T2B



DONNERSTAG 03/11/2022


CROSSFIT


STRENGTH


Back Squat

12-10-8-6-4-2

*Superset with 20m D-Ball Lunges


WORKOUT


For time..


21 OH-Squats 30/20

1 Rope Climb

15 OH Squats 40/27,5

3 Rope Climbs

9 OH Squats 50/35

6 Rope Climbs



CF-INTERMEDIATE


STRENGTH


Back Squat

12-10-8-6

*Superset with 10m D-Ball Lunges


WORKOUT


For time..


15 OH-Squats

1 Rope Climb

9 OH Squats

2 Rope Climbs

6 OH Squats

3 Rope Climbs



FREITAG 04/11/2022


CROSSFIT


STRENGTH


Bench Press

12-12-12-12

*Superset with: 7 Heavy DB-Burpees


WORKOUT


5 Rounds for time..


15 Box Jumps

9 Push Press 40/27,5

6 Pull Ups



SAMSTAG 05/11/2022


CROSSFIT


STRENGTH


Deadlift

6-6-6

3-3-3

1-1-1


WORKOUT


In teams of 4


5 x 8' EMOM

min 1: cal. Row

min 2: Wall Balls 8/4

min 3: Sit Ups

min 4: cal. Ski

min 6: Box Jumps 20/24'

min 7: KB-Russian Swings 24/16

min 8: Rest

*work sync!



SONNTAG 06/11/2022


FREE GYM!