WORKOUT KW46

MONTAG 14/11/2022

STRENGTH

Strict Press

10-10-10-10

*Superset with: 6-8 Hang Power Cleans

WORKOUT

For time…

50 KB-Russian Swings

25 Front Squats 30/20

40 KB-Russian Swings

20 Front Squats 35/25

30 KB-Russian Swings

15 Front Squats 40/30

20 KB-Russian Swings

10 Front Squats 45/35

10 KB-Russian Swings

5 Front Squats 50/40


*use a 24/16kg KB!

Cap: 20’

DIENSTAG 15/11/2022


CROSSFIT


STRENGTH/SKILL

Snatch

5-5-5-5-5-5

WORKOUT

For time…


2 Rounds of

10/8 cal. Row/Ski

10 DB-Deadlifts 22,5/15


1’ rest


2 Rounds of

10/8cal Row/Ski

10 DB-Hang Power Cleans 22,5/15


2 Rounds of

10/8cal. Row/Ski

10 DB-Push Press 22,5/15


1’ rest


2 Round of

10/8cal Row/Ski

10 Devil Press 22,5/15

CF-INTERMEDIATE


STRENGTH/SKILL

Snatch


WORKOUT


For time…


2 Rounds of

7/5 cal. Row/Ski

7 DB-Deadlifts


1’ rest


2 Rounds of

7/5 cal. Row/Ski

7 DB-Hang Power Cleans

2 Rounds of

7/5 cal. Row/Ski

7DB-Push Press


1’ rest


2 Round of

7/5 cal. Row/Ski

7 Devil Press

MITTWOCH 16/11/2022


CROSSFIT


STRENGTH

Back Squat

8-8-8-8

*Superset with: 10-15 unbroken Wall Balls


WORKOUT


10 Rounds for time…

3 Thrusters 40/30

6 Pull Ups

18 Double Unders



DONNERSTAG 17/11/2022


STRENGTH

DB-Bench Press

10-10-10-10

*Superset with: 10-12 Inverted Rows

WORKOUT

5 Rounds for time…

12 DB-Push Press 20/15

8 Pull Ups

150m Run

CF-INTERMEDIATE


STRENGTH

DB-Bench Press

10-10-10-10

*Superset with: 10-12 Inverted Rows


WORKOUT


5 Rounds for time…

8 DB-Push Press

5 Pull Ups

150m Run

FREITAG 18/11/2022


CROSSFIT


STRENGTH

Front Rack Lunges

8-8-8-8/leg

WORKOUT


For time…


150 KB-American Swings 24/16

*EMOM: 5 Push Ups

SAMSTAG 19/11/2022

TEAM WORKOUT


STRENGTH

Deadlift

7-7-7-7-7


WORKOUT


In teams of 2…

8’ AMRAP

10m DB-Carry 35/25

5 Push Ups

3 Box Jumps


2’ rest


8’ AMRAP

7/5cal Bike

5 Wall Balls 10/6

3 Strict Pull Ups

2’ rest


8’ AMRAP

15 Double Unders

5 Hang Power Cleans 40/30

3 Push Press 40/30


2’ rest


8’ AMRAP

7 GHD-Sit Ups

10m Sled Push

5m Handstand Walk/2 Wall Walks

SONNTAG 20/11/2022


FREE GYM!