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!
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