WORKOUT KW19

MONTAG 06.05.2024

CROSSFIT

STRENGTH

On a 10:00 clock:

5 push presses

– Build to a heavy set of 5 reps

WORKOUT

7 sumo deadlift high pulls (29/43 kg)

7 push presses

7 box jump-overs (61/76 cm)

DIENSTAG 07.05.2024

CROSSFIT

WORKOUT

For time

9-7-5

Deadlifts (56/84 kg)

Hang power cleans

Front squats

TC: 7'

INTERMEDIATE

For time

9-7-5

Deadlifts (43/61 kg)

Hang power cleans

Front squats

SKILL WORK

Accumulate

50 (loaded) good mornings

MITTWOCH 08.05.2024

CROSSFIT

WORKOUT "CINDY

As many rounds as possible in 20 minutes of

5 pull-ups

10 push-ups

15 air squat

INTERMEDIATE

As many rounds as possible in 20 minutes of

3 pull-ups

6 push-ups

15 air squats

DONNERSTAG 09.05.2024

FREE GYM!

FREITAG 10.05.2024

CROSSFIT

WORKOUT

For time

20 burpees

100 double-unders

20 left-arm DB snatches

20 right-arm DB snatches

400/500-m row

50 single-arm overhead DB lunges

400/500-m row

20 left-arm DB snatches

20 right-arm DB snatches

100 double-unders

20 burpees

– Use one dumbbell (15/22.5 kg)

– Switch arms on the lunges as needed

SAMSTAG 11.05.2024

TEAM WORKOUT

STRENGTH

3-3-3-3-3-3-3

Weighted dip

times

2 rounds for time with a partner:

50 KB swings (24/32 kg)

50 shuttle runs

– One partner works at a time; switch as needed.

– 1 shuttle run = 7.5m down/7.5m back

TC: 20'

SKILL WORK

1 set:

200-m single-arm KB overhead carry

– Use workout KB.

– Switch hands as needed.

SONNTAG 12.05.2024

FREE GYM!