WORKOUT KW20

MONTAG 13.05.2024

CROSSFIT

WORKOUT

"Havana Benchmark"

25' AMRAP

150 double-unders

50 push-ups

15 power cleans (56/84 kg)

INTERMEDIATE

25' AMRAP

100 double-unders

30 push-ups

15 power cleans (43/61 kg)

DIENSTAG 14.05.2024

CROSSFIT

HEAVY DAY

0:00-10:00

1-rep-max clean

10:00-20:00

1-rep-max bench press

20:00-30:00

1-rep-max overhead squat

INTERMEDIATE

0:00-10:00

3-rep-max clean

10:00-20:00

3-rep-max bench press

20:00-30:00

3-rep-max overhead squat

MITTWOCH 15.05.2024

CROSSFIT

WORKOUT

For time:

9 hand-release push-ups

100-m run

15 hand-release push-ups

200-m run

21 hand-release push-ups

400-m run

21 hand-release push-ups

200-m run

15 hand-release push-ups

100-m run

9 hand-release push-ups

TC: 14'

INTERMEDIATE

For time:

6 hand-release push-ups

100-m run

8 hand-release push-ups

200-m run

12 hand-release push-ups

400-m run

12 hand-release push-ups

200-m run

8 hand-release push-ups

100-m run

6 hand-release push-ups

TC: 14'

SKILL WORK

Accumulate:

2:00 in a handstand

– Athlete’s choice: freestanding, against the wall, feet on a box, etc.

DONNERSTAG 16.05.2024

For time:

27-21-15-9

DB thrusters (10/15 kg)

Pull-ups

– Use two DBs

TC: 13'

FREITAG 17.05.2024

CROSSFIT

STRENGTH

On a 10:00 clock:

Build to a heavy 3-rep push jerk

WORKOUT

For time:

50-40-30-20-10

Air squats

5-10-15-20-25

Push jerks (43/61 kg)

TC: 14'

SAMSTAG 18.05.2024

TEAM WORKOUT

STRENGTH

6-6-6-6

Back Squat

4-4-4-4

Front Squat

WORKOUT

RX

For time with a partner:

60 synchronized AbMat sit-ups

80/120 calories

60 toes-to-bars

56/80 calories

60 synchronized strict knees-to-elbows

42/60 calories

– Use any machine for calories.

TC: 25'

SONNTAG 19.05.2024

FREE GYM!