WORKOUT KW17

MONTAG 22.04.2024

CROSSFIT

STRENGTH

Bent over Row

8-8-8-8

WORKOUT

3 rounds for time:

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

50 lateral burpee box jump-overs (51/61 cm)

DIENSTAG 23.04.2024

CROSSFIT

STRENGTH/SKILL WORK

On a 12:00 clock:

Build to a heavy 4-rep Power Snatch

WORKOUT

4 rounds for max reps:

1 minute of snatches (38/61 kg)

1 minute of rowing for calories

1 minute of dumbbell box step-ups (15/22.5 kg) (51/51 cm)

1 minute of rest

MITTWOCH 24.04.2024

BODYWEIGHT

SKILL WORK

EMOM 8’

20’’ jump rope skill practice

WORKOUT

5 rounds for time:

20 box jump-overs (51/61 cm)

20 push-ups

20 pull-ups

CROSSFIT

SKILL WORK

EMOM 8’:

20’’ jump rope skill practice

WORKOUT

5 rounds for time:

20 box jump-overs (51/61 cm)

20 push-ups

20 pull-ups

DONNERSTAG 25.04.2024

CROSSFIT

WORKOUT

For time

50-40-30

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

5-4-3

Strict muscle-ups

INTERMEDIATE

For time:

50-40-30

Wall-ball shots (4/6 kg) (2.7/3 m)

5-4-3

Low-ring muscle-up transitions**

**Scaling: Foot-assisted strict pull-ups and Foot-assisted strict ring dips

SKILL WORK

Post-workout

1 set:

30 V-ups

40 tuck-ups

50 hollow rocks

FREITAG 26.04.2024

CROSSFIT

WORKOUT

7 x 1:00 rounds of:

21 double-unders

7 burpees

Max-reps deadlifts (102/143 kg)

– Rest 2:00 between rounds.

INTERMEDIATE

7 x 1:00 rounds of:

15 double-unders

5 burpees

Max-reps deadlifts (84/102 kg)

– Rest 2:00 between rounds.

SAMSTAG 27.04.2024

TEAM WORKOUT

STRENGTH

Back Squat

6-6-5-5-4-4

5 Broad Jumps after each Set

WORKOUT

AMRAP 20

400-m run

50 KB swings (24/32 kg)

400-m single-KB farmers carry

– Partners run together and break up the other two movements as needed.

SONNTAG 28.04.2024

FREE GYM