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WORKOUT KW25

MONTAG 17.06.2024


CROSSFIT


WORKOUT

EMOM 18:

Min 1 | 5 power cleans (47/70 kg)

Min 2 | 9/12 cals Row/Ski

Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats



DIENSTAG 18.06.2024


CROSSFIT


WORKOUT - Heavy Day

7 sets:

3 push jerks + 1 split jerk


SKILL WORK

3 sets:

1:00 handstand practice

– Rest 1:00 between sets.



MITTWOCH 19.06.2024


CROSSFIT


WORKOUT

For time:

15 box jumps (76 cm)

400-m run

20 box jumps (60 cm)

400-m run

25 box jumps (50 cm)

400-m run


SKILL WORK

8 sets:

:20 hollow hold

:10 rest



DONNERSTAG 20.06.2024


CROSSFIT


SKILL/STRENGTH WORK

4 sets:

3 deadlifts

– Build to a heavy set of 3.


WORKOUT

Every 2:00 for 8 rounds:

5 deadlifts

10 wall-ball shots (6/9 kg) (3/3.4 m)

– Athlete’s choice for deadlift load (suggested 84/125 kg).



FREITAG 21.06.2024


CROSSFIT


WORKOUT

AMRAP 12:

Max calories Row/Ski

– Every 2:00, including 0:00, complete 16 alternating dumbbell snatches (15/22.5 kg).


SKILL WORK

50 DB good mornings

– Use the same single dumbbell from the workout.

– Hold the dumbbell at the chest.



SAMSTAG 22.06.2024


STRENGTH

Front Squat

10-10-8-8-6-6


RX

For time with a partner:

160 double-unders

160 AbMat sit-ups

160 double-unders

160 DB push presses (15/22.5 kg)

160 double-unders

400-m DB farmers carry

– Split the work as desired.

– Use two dumbbells.



SONNTAG 22.06.2024


FREE GYM

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