WORKOUT KW28

MONTAG 08.07.2024

CROSSFIT

WORKOUT

6 rounds for time of:

10 DB burpee deadlifts (15/22.5 kg)

10 box jumps (61/76 cm)

SKILL WORK

Post-workout:

Accumulate:

10 Turkish get-ups/arm

– Use a single dumbbell.

DIENSTAG 09.07.2024

CROSSFIT

WORKOUT

AMRAP 9:

12 sumo deadlift high pulls (29/43 kg)

6 shuttle runs

– 1 shuttle run is 25 ft down/25 ft back.

SKILL WORK

Post workout

On a 8:00 clock:

6 attempts at a max-distance broad jump

MITTWOCH 10.07.2024

CROSSFIT

WORKOUT - MARY

AMRAP 20 - BENCHMARK

5 handstand push-ups

10 alternating single-leg squats

15 pull-ups

DONNERSTAG 11.07.2024

CROSSFIT

SKILL WORK

EMOM 6:

3 hang power cleans

– Build to a heavy 3-rep for the day.

WORKOUT

3 rounds for time:

30 hang power cleans (34/52 kg)

30 bar-facing burpees

FREITAG 12.07.2024

CROSSFIT - HEAVY DAY

WORKOUT

For load:

5-5-5-5-5

Back squat

SAMSTAG 13.07.2024

SKILL/STRENGTH:

On a 15’ clock:

Practice 5-7 sets of a power snatch + overhead squat single from the floor.

WORKOUT

3 rounds for time with a partner:

30 shoulder-to-overheads (43/61 kg)

60 walking lunges

90 double-unders

– Partners trade off as needed with one partner working at a time.

SONNTAG 14.07.2024

FREE GYM!