WORKOUT KW21
- Dominik Bubenicek
- 19. Mai
- 1 Min. Lesezeit
Welcome to May! This month, we’re inviting you to take on three exciting and challenging tasks that will test your limits!
We’ll also prepare for the Hero workout Murph. Expect to see pull-ups and push-ups each week.
CHALLENGE 3
"Wall Ballern"
2' AMRAP Wall Balls
RX: 9/6kg
Scaled: 6/4kg
MONTAG 19.05.2025
WORKOUT
7 rounds for time:
2 rope climbs (4.6/4.6 m)
20 walking lunges
20 hollow rocks
STRENGTH/SKILL
Post-workout
Accumulate:
25-75 KB side bends/side
– Use a light load.
DIENSTAG 20.05.2025
WORKOUT - HEAVY DAY
For load:
8-8-8-8-8
Front squat
MITTWOCH 21.05.2025
WORKOUT
For time:
15-12-9-6-3 reps for time:
Power cleans (34/52 kg)
Push jerks
Box jump-overs (51/61 cm)
STRENGTH/SKILL
Pre-workout
Every :90 for 6 sets:
1 clean pull
1 hang power clean
1 push jerk
DONNERSTAG 22.05.2025
WORKOUT
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (70/102 kg)
Handstand push-ups
STRENGTH/SKILL
Pre-workout
3-5 sets:
5 deadlifts
– Build to workout weight or slightly heavier.
FREITAG 23.05.2025
WORKOUT
AMRAP 15:
100-m single-DB suitcase carry (15/22.5 kg)
20-cal row/ski
30 alternating DB hang snatches
STRENGTH/SKILL
Post-workout
EMOM 6:
1 Turkish get-up/arm
– Use a single dumbbell.
– Build in load if able.
SAMSTAG 24.05.2025
JAHRESFEIER - 8 Jahre CrossFit3430
Ab 10:00 Uhr Team Competition
Ab 14:00 Uhr Jahresfeier
SONNTAG 25.05.2025
FREE GYM!
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