WORKOUT KW27

MONTAG 01.07.2024

CROSSFIT

WORKOUT - Retest from June 2, 2024.

Conditioning challenge:

20:00 to establish max meters on a machine of your choice.

DIENSTAG 02.07.2024

CROSSFIT

WORKOUT

AMRAP 15:

20-cal row

15 double-DB push presses (15/22.5 kg)

10 toes-to-bars

MITTWOCH 03.07.2024

CROSSFIT

SKILL WORK

Every :30 for 10 sets:

1 rep of squat therapy

– Hold the bottom for :05.

WORKOUT - MORRISON

50-40-30-20-10 reps for time:

Wall-ball shots (6/9 kg) (2.7/3 m)

Box jumps (51/61 cm)

KB swings (16/24 kg)

– Step down from the box.

DONNERSTAG 04.07.2024

CROSSFIT

WORKOUT

AMRAP 8:

20 walking lunges

20 burpees to a 6-in target

SKILL WORK

Accumulate:

50 weighted Barbell good mornings

FREITAG 05.07.2024

CROSSFIT - HEAVY DAY

SKILL WORK

Handstand and handstand walk practice

WORKOUT

On an 18:00 clock:

12:00 to establish a heavy 5-rep bench press

Rest 3:00

3:00 max-distance handstand walk

SAMSTAG 06.07.2024

STRENGTH

Superset

Romanian Deadlift:

8-8-8-8-8

Seated Box Jump

3-3-3-3-3

WORKOUT

For time with a partner:

Run 1,200 m

then…

16 rounds of:

8 toes-to-bars

8 burpee box jumps (51/61 cm)

then…

47 goblet squats (24/32 kg)

– Run together.

– Split all other work evenly with one person working at a time.

– One partner completes a full round of the couplet before switching.

SONNTAG 07.07.2024

FREE GYM!