WORKOUT KW52

Welcome to December, a month focused on Open workouts and testers to help prepare for the upcoming CrossFit Open.

MONTAG 23.12.2024

FREE GYM!

DIENSTAG 24.12.2024

FREE GYM!

MITTWOCH 25.12.2024

FREE GYM!

DONNERSTAG 26.12.2024

FREE GYM!

FREITAG 27.12.2024

WORKOUT

RX

2 rounds for time:

50 alternating DB snatches (15/22.5 kg)

50 wall-ball shots (6/9 kg) (2.7/3 m)

Skill Work

Post-workout

Accumulate with a partner:

40 DB Turkish get-ups

– Trade off as desired.

SAMSTAG 28.12.2024

STRENGTH:

A: Deadlift

For load:

5-4-3-2-2+

– Max reps on the last set.

B: Back rack lunge

For load:

2-2-2-2-2-2-2

WORKOUT: 25’ CAP

RX

For time with a partner:

ROW/SKI 1,200 m

then…

16 rounds of:

8 toes-to-bars

8 burpee box jumps (51/61 cm)

then…

50 goblet squats (24/32 kg)

– Split all other work evenly with one person working at a time.

– One partner completes a full round of the couplet before switching.

SONNTAG 29.12.2024

FREE GYM!