WORKOUT KW34

MONTAG 19.08.2024

CROSSFIT

WORKOUT

As many rounds and reps as possible in 7 minutes of:

5 wall-ball shots (6/9 kg) (2.7/3 m)

15 double-unders

– After each completed round, add 5 wall-ball shots and 15 double-unders.

SKILL WORK

4 sets:

:20 med-ball Russian twist

:10 rest

:20 flutter kicks

:10 rest

DIENSTAG 20.08.2024

CROSSFIT

WORKOUT

For time:

50 box jumps (51/61 cm)

40 hang power snatches (25/35 kg)

30 chest-to-bar pull-ups

– Step down from the box.

MITTWOCH 21.08.2024

CROSSFIT

WORKOUT

3 rounds for time:

120 double-unders

1000m row

800m run

DONNERSTAG 22.08.2024

WORKOUT

10 rounds for time:

100-m double-KB farmers carry (16/24 kg)

3 wall walks

SKILL WORK

Accumulate:

25 single-kettlebell Russian swings/arm

– Use workout weight.

FREITAG 23.08.2024

CROSSFIT

WORKOUT

2:00 at each station for 5 rounds:

A) :30 max-reps toes-to-bars

B) :30 max-reps overhead squats (43/61 kg)

C) :30 max-cal row

SAMSTAG 24.08.2024

CROSSFIT

STRENGTH

5 Supersets:

5 Strict Press and Bent-over-Row

– Rest 2:00 between sets.

WORKOUT

5 rounds for time with a partner:

20 pull-ups

30 wall-ball shots (6/9 kg) (2.7/3 m)

400-m run

– Divide pull-ups and wall-ball shots evenly, and run together.

SONNTAG 25.08.2024

FREE GYM!