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WORKOUT KW51

MONTAG 18.12.2023


CROSSFIT


STRENGTH


A: Strict Press

5-5-5


B: Bent over Row

5-5-5


C: Accumulate a 2’30’’ Plank

TC: 5’


WORKOUT


For time...


30-20-10

Deadlift 80/55

Box Jump 24/20



DIENSTAG 19.12.2023


CROSSFIT


STRENGTH


Deficit Deadlift

On every 1’30’’ for 9'

5 Deadlift (70-75% of 1RM)


WORKOUT


"CINDY"


20’ AMRAP

5 Pull ups

10 Push ups

15 Air Squats



CF-INTERMEDIATE

by coach



MITTWOCH 20.12.2023


CROSSFIT


STRENGTH


Front Squat

5-5-5-5


SKILL


10’ Work on your Kip/Pull up


WORKOUT


3 Rounds 1’ per Station (45’’ Work - 15’’ Rest)


KB Swings russian 24/16

Row for cal

Sumo Deadlift High Pull (KB 24/16)

Box Jumps

Wall Balls 10/6

Rest



DONNERSTAG 21.12.2023


X-MAS PARTY-WARM UP!


CROSSFIT


STRENGTH


A: DB Biceps Curl

4 Sets 12-15 Reps


B: DB Chest-supported Row

4 Sets 12-15 Reps


WORKOUT


In Teams of 4


2 Partners Work, 2 Rest switching each Round


Buy in: 4 Rounds of...

10 synchro Air Squats

10 synchro Med Ball Cleans 10/6

10 synchro Med Ball Sit ups 10/6


Pair A:

40 Single Dumbbell Snatch 22,5/15

10 Synchro Dumbbell Goblet Squat 22,5/15


Pair B:

40 Single Dumbbell Snatch 22,5/15

10 Synchro Dumbbell Goblet Squat 22,5/15


Pair A:

30 Single Dumbbell Snatch 22,5/15

8 Synchro Dumbbell Goblet Squat 22,5/15


Pair B:

30 Single Dumbbell Snatch 22,5/15

8 Synchro Dumbbell Goblet Squat 22,5/15


Pair A:

20 Single Dumbbell Snatch 22,5/15

6 Synchro Dumbbell Goblet Squat 22,5/15


Pair B:

20 Single Dumbbell Snatch 22,5/15

6 Synchro Dumbbell Goblet Squat 22,5/15


Cash out: Whole Team: 100 synchro Burpees



FREITAG 22.12.2023


WEIHNACHTSFEIER! 🥳



SAMSTAG 23.12.2023


FREE GYM!



SONNTAG 24.12.2023


FREE GYM!


MERRY CHRISTMAS! 🎄

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