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!
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