WORKOUT KW30

MONTAG 22.07.2024

CROSSFIT

WORKOUT

5 rounds of AMRAP 3:

3 power cleans (43/61 kg)

6 push-ups

9 air squats

– Rest 1:00 between rounds.

DIENSTAG 23.07.2024

CROSSFIT

STRENGTH WORK

Pre-workout:

On a 8:00 clock:

Build to a heavy 1-rep overhead squat from the floor.

WORKOUT

3 rounds for time:

20 chest-to-bar pull-ups

10 overhead squats (56/84 kg)

MITTWOCH 24.07.2024

CROSSFIT

WORKOUT

For time:

100-calorie row

100 box jump-overs (51/61 cm)

1,000-m run

SKILL WORK

Post-workout:

8 sets:

:20 double-unders

:10 rest

DONNERSTAG 25.07.2024

CROSSFIT

WORKOUT - HEAVY DAY

For load:

Shoulder press

3-3-3-3-3

Push press

2-2-2-2-2

Push jerk

1-1-1-1-1

– Record the heaviest load for each movement.

FREITAG 26.07.2024

CROSSFIT

WORKOUT

RX

AMRAP 12:

10 calories on any machine

8 ring dips

6 single-arm Russian KB swings/arm (16/24 kg)

SKILL WORK

Post-workout:

Accumulate:

1:00 single-arm plank hold on the rings/arm

– Switch arms as needed.

SAMSTAG 27.07.2024

STRENGTH

For load:

Deadlift

1-1-1-1-1-1-1

WORKOUT

5 rounds with a partner:

60 double-unders, each at the same time

50 burpees, total at the same time

400-m run, together

30 alternating single-leg squats, split reps as needed with partner

SONNTAG 28.07.2024

FREE GYM!