MONTAG 03.06.2024
CROSSFIT
WORKOUT
On a 12:00 clock:
2-4-6-8-10…
DB hang power cleans (15/22.5 kg)
Ring dips
4-8-12-16-20…
Double-unders
– Use two dumbbells.
INTERMEDIATE
On a 12:00 clock:
2-4-6-8-10…
DB hang power cleans (10/15 kg)
Jumping ring dips/Box/Bench dips
4-8-12-16-20…
Double-unders
– Use two dumbbells.
Post-workout
For time:
200-m DB farmers carry (15/22.5 kg)
– Use two dumbbells.
DIENSTAG 04.05.2024
CROSSFIT
WORKOUT
For time:
100 burpees to a target
– Target 6 inches above reach.
INTERMEDIATE
For time:
75 burpees to a target
– Target 6 inches above reach.
MITTWOCH 05.06.2024
CROSSFIT
SKILL WORK
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
45m handstand walk
WORKOUT
10' AMRAP
20 alternating walking lunges
2 wall walks
20 sit-ups
2 wall walks
INTERMEDIATE
20 alternating walking lunges
1 wall walks
20 sit-ups
1 wall walks
DONNERSTAG 06.06.2024
CROSSFIT
SKILL WORK
SNATCH CYCLING
WORKOUT "RANDY"
For time:
75 power snatches (25/34 kg)
– 10:00 time cap.
INTERMEDIATE
For time:
50 power snatches (20/25 kg)
– 10:00 time cap.
FREITAG 07.06.2024
CROSSFIT
WORKOUT
For time:
50 pull-ups
400-m run
21 thrusters (29/43 kg)
800-m run
21 thrusters
400-m run
50 pull-ups
– 20:00 time cap.
INTERMEDIATE
For time:
25 pull-ups or jumping pull-ups
400-m run
15 thrusters (20/29 kg)
400-m run
15 thrusters
400-m run
25 pull-ups or jumping pull-ups
– 20:00 time cap.
SAMSTAG 08.06.2024
OUTDOOR SPEZIAL
Bring your Friends/Enemys :D
SONNTAG 09.06.2024
FREE GYM!
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