WORKOUT KW29

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

Anmeldung: https://www.eversports.at/org/activity/a78a9569-c1de-441c-b0db-7408c7e1f86e

STEMMTISCH 18:00-22:00 Uhr

Anmeldung: https://www.eversports.at/org/activity/0fcda66b-793a-4eb9-9f75-c3e8b7ea56ea

SONNTAG 21.07.2024

FREE GYM!