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!
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