MONTAG 05.08.2024
CROSSFIT
WORKOUT
For time:
5 rounds:
12 alternating box step-ups (51/61 cm)
6 bar muscle-ups
– Rest 2:00
5 rounds:
12 alternating box step-ups (51/61 cm)
3 wall walks
DIENSTAG 06.08.2024
CROSSFIT
SKILL WORK
EMOM 8:
1 clean pull
1 hang power clean
1 thruster
– Build in load, but only as quality mechanics allow.
WORKOUT
3 rounds for time:
9 hang power cleans (34/52 kg)
12 thrusters
15 burpees over the bar
MITTWOCH 07.08.2024
CROSSFIT
WORKOUT
On a 10:00 clock:
1,600-m run
Max calories on any machine in the remaining time
SKILL WORK
EMOM 6:
Min. 1 | Plank hold
Min. 2 | Flutter kicks
DONNERSTAG 08.08.2024
CROSSFIT
WORKOUT
AMRAP 20:
50 single-DB box step-ups (51/51 cm) (10/15 kg)
50 single-DB walking lunges (10/15 kg)
100-m single-DB carry
– Carry the dumbbell anyhow.
FREITAG 09.08.2024
CROSSFIT
WORKOUT - HEAVY DAY
For load:
3-3-3-3-3-3
Deadlift
SAMSTAG 10.08.2024
OUTDOORTRAINING
Bring your Friends!! :)
SONNTAG 11.08.2024
FREE GYM!
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