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WORKOUT KW52

MONTAG 25.12.2023


FREE GYM!



DIENSTAG 26.12.2023


FREE GYM!



MITTWOCH 27.12.2023


BODYWEIGHT


SKILL/STRENGTH


15’ Work on your Wall Walk


WORKOUT


E3MOM for 10 Rounds

30 Air Squats

20 Sit ups

10 Burpees


CROSSFIT


STRENGTH


Deadlift E2MOM

5-5-3-3-3-3-3


WORKOUT


12' AMRAP


4 Pull-ups

8 Burpee Box Jumps

12 cal Row/Ski

directly after Timecap

100 Lunges



DONNERSTAG 28.12.2023


STRENGTH


6 Push Press Every 1’30’’ - 4 Sets

6 Strict Press E2MOM - 4 Sets


WORKOUT


50-40-30-20

Cal. Row/Ski

10-8-6-4

Snatch

*Rest 1’30’’ after the Snatches


CF-INTERMEDIATE

by coach!



FREITAG 29.12.2023

STRENGTH


Front Squat

4-4-4-4-4-4

*20m Single DB-Farmers Carry (each Side) after each Set

WORKOUT


4 ROUNDS - 3’ WORK/1’ REST


3’ AMRAP


4 Hand release Pushups

6 alternating DB Front Rack Lunge

8 alternating DB Snatch

use a 22,5/15 DB

1’ Rest



SAMSTAG 30.12.2023


FREE GYM!



SONNTAG 31.12.2023


SILVESTER WOD


STRENGTH


A: CLEAN LADDER FOR TIME


MALE:

40-50-60-70-80kg

5-4-3-2-1 Reps


FEMALE

30-35-40-45-50kg

5-4-3-2-1 Reps


B: DEADLIFT - FIND YOUR 1RM



WORKOUT


For time, in teams of 2, I go you go...


31 Push Press

31 Pull ups

31 Snatches

31 Sit ups

31 T2B

31 Push ups

31 Box Jumps

31 Front Squats

31 Double Unders

31 Thrusters

31 Front Rack Lunge

31 Burpees


Cash out:

Team does 2023m Row/Ski



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