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WORKOUT KW47

MONTAG 20.11.2023


CROSSFIT


STRENGTH


A: E2MOM

6 Back Squats @75%+ of 1RM


B: E2MOM

4 Front Squats @80%+ of 1RM


WORKOUT


12' AMRAP


1 Wall Walk

2 Pull Ups

3 Sit Ups

2 Wall Walks

4 Pull Ups

6 Sit Ups

3 Wall Walks

6 Pull Ups

9 Sit Ups...



DIENSTAG 21.11.2023


CROSSFIT


STRENGTH


A: Deadlift

6-6-6-6-6 @75%+ of 1RM


B: DB OH Lunge

5 x 6/6


WORKOUT


12’ AMRAP

5 Pull ups

10 Push ups

15 V-Ups


CF-INTERMEDIATE

by coach



MITTWOCH 22.11.2023


CROSSFIT


STRENGTH


Zombie Squats

10-10-10-10-10


SKILL

5’ Double Under Technique


WORKOUT


20’ AMRAP


250/200m Row and Ski

25 Double Unders

10 Double KB Swings (RX male 16+16, female 12+12)



DONNERSTAG 23.11.2023


CROSSFIT


SKILL


10’ Work on your Kip


STRENGTH

Frontrack back step Lunges

5 x 5/5


WORKOUT


21-15-9

Push Press 50/35

Toes to bar



CF-INTERMEDIATE

by Coach



FREITAG 24.11.2023


CROSSFIT


STRENGTH


Front Squat

6-5-4-3-4-5-6


WORKOUT


25’ AMRAP


500/400m Row or Ski (switch every round)

15 Wall Balls 10/6

10 Burpee Bar/Ring touches

5 Med Ball Cleans 10/6



SAMSTAG 25.11.2023


TEAM WORKOUT


STRENGTH


A: Romanian DB-DL

8-8-8-8-8

*3 seated Box Jumps after each set


B: Grip-Strength

Accumulate 5’ of Deadhang 10’ Cap


C: Core-Strength

Accumulate 5’ of Plank 10’ Cap


WORKOUT


For Time in Teams of 2 i go you go style, resting Buddy holds 2 DB 22,5/15


40 Double-Unders

40 Box Step-Ups with D-ball (20/10) (sub with a Plate)

40 Push Press (30/20)

30 Double-Unders

30 Box Step-Ups with D-ball (20/10) (sub with a Plate)

30 Push Press (43/30)

20 Double-Unders

20 Box Step-Ups with D-ball (20/10) (sub with a Plate)

20 Push Press (50/35)

10 Double-Unders

10 Box Step-Ups with D-ball (20/10) (sub with a Plate)

10 Push Press (61/43)



SONNTAG 26.11.2023


FREE GYM!

Opmerkingen


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