WORKOUT KW45

Am 02. Dezember ist Weihnachtsfeier!

Bitte nimm bis spätestens Freitag an der Umfrage für die Platzreservierung teil! 🎄


MONTAG 07/11/2022


CROSSFIT


STRENGTH


A: Bent over Rows

4 x 8-10

*Superset with max. banded inclined Push Ups


B: Dips

4 x 6-8

*Superset with max. lat Pull Downs


WORKOUT


For time..


21 Push Press 45/30

21cal. Row

15 Push Press 50/35

15cal. Row

9 Push Press 55/40

9cal. Row



DIENSTAG 08/11/2022


CROSSFIT


STRENGTH


A: Back Squat

10-8-6-4-2


B: DB-Romanian Deadlift

3 x 8-12

*Superset with 10m heavy DB-Lunges!


WORKOUT


12' AMRAP


1 Deadlift

5 T2B


1 Deadlift

2 Hang Power Cleans

5 T2B


1 Deadlift

2 Hang Power Cleans

3 Front Squats

5 T2B


1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Push Jerks

5 T2B


*use a 50/35kg BB!



MITTWOCH 09/11/2022


CROSSFIT


CARDIO


6' EMOM

10-12/8-10cal row


2' rest


6' EMOM

1 Devil Press 20/15

5 DB-Push Press 20/15

5 Wall Balls 10/6


2' rest


6' EMOM

10-12/8-10cal. Ski


2' rest


6' EMOM

1 Devil Press 20/15

5 DB-Push Press 20/15

5 Wall Balls 10/6


2' rest


6' EMOM

30-50 Double Unders


2' rest


6' EMOM

1 Devil Press 20/15

5 DB-Push Press 20/15

5 Wall Balls 10/6



DONNERSTAG 10/11/2022


CROSSFIT


STRENGTH


A: Bench Press

8-4-4-2-2-2-2


B: 10' EMOM

5 Pull Ups


WORKOUT


60 Push Ups

*every time you break -

5 Pull Ups

10 Wall Balls 10/6

15 Sit Ups



FREITAG 11/11/2022


Hast du schon an der Umfrage für die Platzreservierung bei der Weihnachtsfeier teilgenommen?

Falls nicht, bitte bis spätestens heute nachholen! 💪


STRENGTH


Split Squats

3 x 8-10/leg

*superset with 10-15 Banded Abductors on each leg


WORKOUT


15' AMRAP


15 Wall Balls 10/6

15 American Swings 24/16


FINISHER


3 Rounds..


1min of max. DB-Russian Twists 15/10

1min of rest



SAMSTAG 12/11/2022


TEAM WORKOUT


For time, in teams of 2..


1.5K Run/Row AFAP


10 Rounds of

3 Hang Power Cleans

5 HSPU´s

5/7cal. Ski


1.5K Run/Ski AFAP


10 Rounds of

3 Thrusters

5 T2B

5/7cal. Row


1.5K Run/Row AFAP


10 Rounds of

3 Push Press

5 Burpees

5/7cal. Ski


1.5K Run/Ski AFAP



SONNTAG 13/11/2022


FREE GYM!