MONTAG 27.05.2024
CROSSFIT
"MURPH"
For time:
1-mile run (1,600 m)
100 pull-ups
200 push-ups
300 air squats
1-mile run (1,600 m)
– Partition anyhow.
– Wear a weight vest if you have one (14/20 lb, 6/9 kg).
INTERMEDIATE
"MURPH"
For time:
1-mile run (1,600 m)
50 pull-ups
100 push-ups
150 air squats
1-mile run (1,600 m)
– Partition the pull-ups, push-ups, and squats as needed.
– Head out for the second run no later than 25:00.
DIENSTAG 28.05.2024
CROSSFIT
WORKOUT - HEAVY DAY
EMOM 20:
1 power snatch
1 hang power snatch
*Build in load, prioritizing mechanics.
MITTWOCH 29.05.2024
CROSSFIT
SKILL WORK
On a 12:00 clock:
Work on your handstand skill (hold, stand, walk)
WORKOUT - CONDITIONING CHALLENGE:
20:00 to establish max meters on a machine of your choice.
DONNERSTAG 30.05.2024
FREE GYM!
FREITAG 31.05.2024
CROSSFIT
WORKOUT
For time:
21-15-9
DB deadlifts (15/22.5 kg)**
42-30-18
Box step-ups (51/61 cm)
*Use two dumbbells.
*INTERMEDIATE (10/15 kg)
SAMSTAG 01.06.2024
STRENGTH
On an 10:00 clock:
Build to a heavy 2-rep thruster from the rack
WORKOUT
For time with a partner:
21 thrusters (34/52 kg)
12 rope climbs (4.6 m)
2000m row
15 thrusters (34/52 kg)
9 rope climbs (4.6 m)
1000m row
9 thrusters (34/52 kg)
6 rope climbs (4.6 m)
500m row
*Each partner completes the designated number of thrusters, then split rope climbs and row as needed.
SONNTAG 02.06.2024
FREE GYM!