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!
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