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!