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WORKOUT KW33

MONTAG 14.08.2023


CROSSFIT


STRENGTH


Back Squat

5-5-3-3-1-1-1


WORKOUT


In teams of 2: 16' AMRAP


2 D-Ball Cleans 60/40

4 Push Ups

6cal. Ski

*I go - you go!



DIENSTAG 15.08.2023


FREE GYM!



MITTWOCH 16.08.2023


CROSSFIT


STRENGTH


21' E7MOM


A: Strict Press - work up to a heavy set of 5

(0-7')


B: 4 x 3 Push Press @120% of A

(7-14')


C: 4 x 1 Push/Split Jerk @120% of B

(14-21')


WORKOUT


For time...


21-15-9

Thrusters 40/27,5

T2B

* Do 30-60-90 Double Unders after 21-15-9



DONNERSTAG 17.08.2023


CROSSFIT


STRENGTH


Front Rack Lunges

4 x 5/5

*Superset with 6-8 Front Squats

2-3' rest


WORKOUT


5 RFT...


12 DB-Deadlifts

9 DB-Hang Power Cleans

6 DB-Push Jerks


*use 2 x 22,5/15kg DB´s



CF-INTERMEDIATE


STRENGTH


Front Rack Lunges

3 x 5/5

*Superset with 6-8 Front Squats

2-3' rest


WORKOUT


5 RFT...


9 DB-Deadlifts

6 DB-Hang Power Cleans

3 DB-Push Jerks



FREITAG 18.08.2023


CROSSFIT


STRENGTH


A: (weighted) Push Ups

10' EMOM: 2-3


B: (weighted) Chin Ups

10' EMOM: 2-3


WORKOUT


For time...


10-8-6-4-2-1

Squat Cleans 40/27,5

*30 Double Unders betw. sets!



SAMSTAG 19.08.2023


TEAM-WORKOUT


STRENGTH


A: Front Squat

5-5-3-3-1-1-1


B: Thruster

5-5-5 @60-70% of A


WORKOUT


In teams of 2: 30' AMRAP


100 Air Squats

80 Deadlifts 50/35

60 Push Ups

40 Hang Power Cleans 50/35

20 Pull Ups

10 Push Press 50/35



SONNTAG 20.08.2023


FREE GYM!

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