MONTAG 15.07.2024
CROSSFIT
WORKOUT
For time:
10-20-30-40-50
AbMat sit-ups
100-200-300-400-500
Run (meters)
– Perform a 100-m DB farmers carry (15/22.5 kg) after each set of sit-ups.
DIENSTAG 16.07.2024
CROSSFIT
WORKOUT - ISABEL
BENCHMARK
For time:
30 power snatches (43/61 kg)
SKILL WORK
Post workout
On an 8:00 clock:
Build to a heavy 1-rep snatch
– Power or squat.
MITTWOCH 17.07.2024
CROSSFIT
WORKOUT - PARTNER SMALL
BENCHMARK
3 rounds for time:
800/1,000-m row
50 burpees
50 box jumps (51/61 cm)
800-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.
DONNERSTAG 18.07.2024
CROSSFIT
WORKOUT
For time:
21-15-9
Pull-ups
DB clean and jerk/right arm (15/22.5 kg)
DB clean and jerk/left arm (15/22.5 kg)
SKILL WORK
Post-workout
1 set:
200-m single-arm dumbbell overhead carry
– Use your workout dumbbell.
– Switch hands as needed.
FREITAG 19.07.2024
CROSSFIT
WORKOUT
4 rounds for time:
10 deadlifts (70/102 kg)
30 wall-ball shots (6/9 kg) (2.7/3 m)
SKILL WORK
Post-workout:
8 sets for reps:
:20 V-ups
:10 rest
SAMSTAG 20.07.2024
OUTDOOR-SPECIAL 10:00-12:00 Uhr
STEMMTISCH 18:00-22:00 Uhr
SONNTAG 21.07.2024
FREE GYM!
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