WORKOUT KW47

MONTAG 21/11/2022 CROSSFIT STRENGTH Front Squat 3 x 10 *Superset with: 5/5 heavy DB-Split Squats 3' rest WORKOUT 12' AMRAP 7 Wall Balls 10/6 14 Double Unders *E2MOM: 3/3 heavy DB-Snatches



DIENSTAG 22/11/2022 CROSSFIT STRENGTH A: Push Complex 4 sets of 8 Strict Press 4 Push Press B: Lateral Raises 3 x 15-20 WORKOUT For time... 50 Push Ups *EMOM: 3-5 Pull Ups into... 25 HSPU´s *EMOM: 3 Hang Power Clens 50/35


CF-INTERMEDIATE STRENGTH A: Push Complex 4 sets of 8 Strict Press 4 Push Press B: Lateral Raises 3 x 15-20 WORKOUT For time... 35 Push Ups *EMOM: 5 Inverted Rows into... 25 Strict Press *EMOM: 5 Hang Power Clens



MITTWOCH 23/11/2022 CROSSFIT STRENGTH OH-Squat 5 x 8-10 WORKOUT 8 ' AMRAP 5 Wall Balls 10/6 5 DB-Snatches 22,5/15 10 Double Unders 2' rest 6' AMRAP 7 Wall Balls 10/6 7 DB-Snatches 22,5/15 15 Double Unders 2' rest 4' AMRAP 9 Wall Balls 10/6 9 DB-Snatches 22,5/15 20 Double Unders

DONNERSTAG 24/11/2022 CROSSFIT STRENGTH Deadlift 6-6-6 @80% - 60'' rest 3-3-3 @85% - 90'' rest 1-1-1 @90% - 120" rest WORKOUT For time... 50m DB-Carry 50 Wall Balls 10/6 40m DB-Carry 40 Burpees 30m DB-Carry 30 T2B 20m DB-Carry 20 Push Ups 10m DB-Carry 10 C2B Pull Ups *use 2 x 30/20kg DB´s!



CF-INTERMEDIATE

STRENGTH Deadlift 6-6-6 @80% - 60'' rest 3-3-3 @85% - 90'' rest 1-1-1 @90% - 120" rest WORKOUT For time... 40m DB-Carry 40 Wall Balls 30m DB-Carry 30 Burpees 20m DB-Carry 20 T2B 10m DB-Carry 10 Push Ups 5m DB-Carry 5 Pull Ups *use 2 x 25/17,5kg DB´s!



FREITAG 25/11/2022 CROSSFIT STRENGTH A: Bench Press 5 @50% of 1RM 5 @65% of 1RM 5 @75% of 1RM Max unbroken reps @85% - try more than 5! B: DB-Seal Rows 3 x 12-15 WORKOUT 15' E3MOM 8-10 Hang Power Cleans 45/30 8-10 Front Rack Lunges 45/30 8-10 Burpees over the bar 8-10 Pull Ups



SAMSTAG 26/11/2022 TEAM WORKOUT STRENGTH Back Squat 3 x 8-10 *Superset with: 20m DB-Walking Lunges WORKOUT For time, in teams of 2... 1.5K Row/Ski 100 KB-American Swings 24/16 100 Box Jumps 100 Deadlifts 60/40 1.5K Row/Ski 75 KB-American Swings 24/16 75 Box Jumps 75 Deadlifts 80/55 1.5K Row/Ski 50 KB-American Swings 24/16 50 Box Jumps 50 Deadlifts 100/70



SONNTAG 27/11/2022


FREE GYM!