WORKOUT KW33

MONTAG 12.08.2024

CROSSFIT

WORKOUT

Every 3:00 for 5 rounds:

50 double-unders

Handstand walk (7.6 m)

– Rest remainder of each round.

– Score is slowest round.

DIENSTAG 13.07.2024

CROSSFIT

WORKOUT

For load:

10-10-10-10-10

Bench press

SKILL WORK

8 sets:

:20 double-unders

:10 rest

MITTWOCH 14.05.2024

CROSSFIT

WORKOUT

5 rounds for time:

20 Russian KB swings (24/32 kg)

400-m run

DONNERSTAG 15.08.2024

FREE GYM!

FREITAG 16.06.2024

CROSSFIT

Skill Work

EMOM 8:

3 hang squat cleans

– Work to a heavy 3-rep for the day.

WORKOUT

18-15-12-9-6-3 reps for time:

Squat cleans (43/61 kg)

Lateral burpees over the bar

SAMSTAG 17.08.2024

CROSSFIT

STRENGTH

Back squat

3-3-3-3-3+

– Max reps on the last set.

WORKOUT

AMRAP 20 with a partner:

30 front-rack reverse lunges (29/43 kg)

20 push presses

10 bar muscle-ups

– Share work as desired.

SONNTAG 18.08.2024

FREE GYM!