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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