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WORKOUT KW48

MONTAG 27.11.2023


CROSSFIT


STRENGTH


Each set to be completed “On the 2:00”:

Wave #1

Set #1 – 6 Back Squats @ 70% of 1RM Back Squat

Set #2 – 4 Back Squats @ 75% of 1RM Back Squat

Set #3 – 2 Back Squats @ 80% of 1RM Back Squat


Wave #2

Set #4 – 6 Back Squats @ 75% of 1RM Back Squat

Set #5 – 4 Back Squats @ 80% of 1RM Back Squat

Set #6 – 2 Back Squats @ 85% of 1RM Back Squat


WORKOUT


For Time...


21 Deadlift 100/70

9 Burpees over Bar

15 Deadlift 100/70

15 Burpees over Bar

9 Deadlift 100/70

21 Burpees over Bar



DIENSTAG 28.11.2023


CROSSFIT


STRENGTH


Snatch Deadlift

6-6-6-6-6


WORKOUT


8’ AMRAP


8 Hang Power Snatch

8 Box Jumps

3’ Rest

8’ Amrap

8 OHS

8 T2B

Rx 40/30



CF-INTERMEDIATE

by coach



MITTWOCH 29.11.2023


CROSSFIT


WORKOUT


SKILL


10’ Work on your Kip -> Focus on T2B


AMRAP SWEAT SESSION 35’


0-5’ AMRAP:

45/30 cal Row/Ski

Max Russian KB-Swings in remaining Time 24/16


5-10’ AMRAP:

10 Push ups

10 Sumo Deadlift High Pulls 30/20

10 Sit ups


10-15’ AMRAP:

45/30 cal Ski/row

Max Russian KB-Swings in remaining Time 24/16


15-20’ AMRAP:

10 Push ups

10 Sumo Deadlift High Pulls 30/20

10 Sit ups


25-30’ AMRAP:

20 Shuttle Runs (5m/10m)

Max Russian KB-Swings in remaining Time 24/16


30-35’ AMRAP:

10 Push ups

10 Sumo Deadlift High Pulls 30/20

10 Sit ups



DONNERSTAG 30.11.2023


CROSSFIT


STRENGTH


Bulgarian Split Squats

6/6-6/6-6/6-6/6-6/6

30’’ L-sit Hold after each set


Weighted Good Morning (Barbell)

8-8-8-8


WORKOUT


12’ AMRAP


35 DU

9 Deadlifts

7 Hang Power Cleans

5 Push Jerks


Rx: 60/40



CF-INTERMEDIATE

by Coach



FREITAG 01.12.2023


CROSSFIT


STRENGTH


Super Set:

Bench Press

6-6-6-6-6

Biceps DB-Curl

12/12-12/12-12/12-12/12


WORKOUT


5 x 2’ AMRAP


30 Air Squats (scaled 20 Reps)

max Med Ball Cleans 10/6

1’ rest



SAMSTAG 02.11.2023


TEAM WORKOUT


STRENGTH


A: Thruster

5-5-4-4-3-3

*increase Weight


B: Back Rack Lunges (Barbell):

8/8-8/8-8/8-8/8


WORKOUT


For Time in Teams of 2 i go you go style, resting Buddy Planks in the First Part and Deadhangs in the 2nd Part


12 Rounds each

24 Double Unders

8 alternating DB Power Snatch 22,5/15


into 6 Rounds each

12 Wall Balls 10/6

2/2 Single arm Devil Press



SONNTAG 03.12.2023


FREE GYM!

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