WORKOUT KW46

MONTAG 15/11/2021


CROSSFIT


STRENGTH


A: Back Squat

5-5-5-5-5


B: 2 Sets of

15 Goblet Squats (easy)

10 Goblet Squats (medium)

5 Goblet Squats (heavy)

10 Goblet Squats (medium)

15 Goblet Squats (easy)

2' Rest betw. sets


WORKOUT


15' EMOM

min. 1: 15/12 cal. Ski

min. 2: 5 heavy Front Squats

min. 3: Max Pull Ups or Muscle Ups



DIENSTAG 16/11/2021


STRENGTH


Shoulder Complex

(Week 2)

+ 2,5-5% of last week!


3 Sets of

2 Strict Press

3 Push Press

4 Split/Push Jerks


WORKOUT


15' AMRAP


6 T2B

6 Alt. DB-Snatches 30/22,5

6 Burpees

6 Box Jumps



CF-INTERMEDIATE


STRENGTH


Shoulder Complex

(Week 2)

+ 3-5% of last week!!


3 Sets of

2 Strict Press

3 Push Press

4 Split/Push Jerks


WORKOUT


10’ AMRAP


4 K2E

4 Alt. DB-Snatches

4 Burpees

4 Box Jumps



MITTWOCH 17/11/2021


SKILL/STRENGTH


KB-Snatch/Half Snatch


WORKOUT


15' AMRAP


30 Double Unders

15 Air Squats

10 Push Ups

20 Sit Ups



DONNERSTAG 18/11/2021


STRENGTH


5 Super Sets of

5 C2B Chin Ups

10-8-6-4-2 Weighted Push Ups


WORKOUT


3 RFT


30 Wall Balls 10/6

30 Box Jumps

30 Push Press 35/25



CF-INTERMEDIATE


STRENGTH


4 Super Sets of

5 Chin Ups

10-8-6-4-2 (Weighted) Push Ups


WORKOUT


3 RFT


20 Wall Balls 10/6

20 Box Jumps

20 Push Press 35/25



FREITAG 19/11/2021


STRENGTH


A: 4' EMOM

4 Power Snatches


B: 4' EMOM

3 Power Snatches


C: 4' EMOM

2 Power Snatches


D: 4' EMOM

1 Power Snatch


WORKOUT


15' to get as far as possible


4 RNDs

3 Thrusters 40/30

6 Pull Ups

9 American Swings 28/20


3 RNDs

3 Thrusters 50/35

6 Pull Ups

9 American Swings 28/20


2 RNDs

3 Thrusters 60/40

6 Pull Ups

9 American Swings 28/20


1 RND

3 Thrusters 70/45

6 Pull Ups

9 American Swings 28/20



SAMSTAG 20/11/2021


STRENGTH


5 Super Sets of

5 Deadlifts

2 Hang Power Clean & Jerks


TEAM WORKOUT


40' to get as far as possible


200cal. Row

200 Wall Balls 10/6

200 American Swings 24/16


*E5MOM: 10 G2OH 70/40



SONNTAG 21/11/2021


FREE GYM!