MONTAG 24.06.2024
CROSSFIT
WORKOUT
4 rounds for time:
800-m run
75 double-unders
SKILL WORK
Post-workout:
On a 3:00 clock:
1:00 V-ups
1:00 tuck-ups
1:00 hollow rocks
– No rest between movements.
DIENSTAG 25.06.2024
CROSSFIT
WORKOUT
AMRAP 12:
15 deadlifts (43/61 kg)
10 push presses
5 strict handstand push-ups
SKILL WORK
3 sets:
:20 side plank hold/side
:30-1:00 odd object hold
MITTWOCH 26.06.2024
CROSSFIT
SKILL WORK
Every :30 for 10 sets:
1 rep of squat therapy
– Hold the bottom for :05.
WORKOUT
On a 7:00 clock for reps:
10 weighted pull-ups (14/20 lb)
20 chest-to-bar pull-ups
30 kipping pull-ups
Max-reps wall-ball shots (6/9 kg) (2.7/3 m)
DONNERSTAG 27.06.2024
CROSSFIT - HEAVY DAY
5 sets for load:
3 cleans
2 front squats
1 jerk
FREITAG 28.06.2024
CROSSFIT
SKILL WORK
On a 10:00 clock:
Single-leg squat skill practice
WORKOUT
3 rounds for time:
15 double-DB hang power cleans (15/22.5 kg)
20 walking lunges
SAMSTAG 29.06.2024
OUTDOOR TRAINING
Bring your Frenemies ;)
SONNTAG 30.06.2024
FREE GYM!
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