WORKOUT KW21

MONTAG 20.05.2024

FREE GYM!

DIENSTAG 21.05.2024

CROSSFIT

STRENGTH

On a 8:00 clock:

Build to a heavy 1-rep power snatch + overhead squat

WORKOUT

10 rounds for time:

4 deadlifts (RX 47/70 kg)

(Intermediate 34/52 kg)

3 hang power snatches

2 overhead squats

MITTWOCH 22.05.2024

CROSSFIT

WORKOUT

10 rounds for time:

8/10-calorie Row/Ski

10 burpees

INTERMEDIATE

10 rounds for time:

7/9-calorie Row/Ski

8 burpees

SKILL WORK

EMOM 6

Min. 1 | Plank hold

Min. 2 | Flutter kicks

DONNERSTAG 23.05.2024

SKILL WORK

8 rounds:

20" double-under, triple-under, or crossover work

10" rest

WORKOUT

For time:

100 double-unders

50 alternating dumbbell snatches (15/22.5 kg)

100 double-unders

INTERMEDIATE

For time

2:00 double-unders

50 alternating dumbbell snatches (10/10 kg)

2:00 double-unders

– If you hit 100 double-unders before 2:00, move on to the dumbbell snatches.

FREITAG 24.05.2024

CROSSFIT

WORKOUT - HEAVY DAY!

For load

10-10-7-7-4-4-1-1:

Back squat

SAMSTAG 25.05.2024

JAHRESFEIER - 7 JAHRE CROSSFIT3430!

14:00 - 17:00: GAUDI-TEAM-WETTKAMPF IN TEAMS OF 2!

ANMELDUNG: https://www.eversports.at/org/activity/6824fef2-cad4-4cfa-ba31-65f0669e31d4

17:00 - OPEN END: JAHRESFEIER (Grill & Chill)

ANMELDUNG: https://www.eversports.at/org/activity/9bb130b2-31ab-4e06-a195-c60a24b61467

SONNTAG 26.05.2024

FREE GYM!