MONTAG 29.06.2020


CROSSFIT


WOD A: "ANNIE"

For time: 50-40-30-20-10

Double Unders

Sit ups


5' REST


WOD B: "CINDY"

20' AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats


CF-INTERMEDIATE


WOD A: "SCALED ANNIE"

For time: 40-30-20-10

Double Unders

Sit ups


WOD B: "SCALED CINDY"

15' AMRAP

5 Inverted or Ring Rows

10 Push Ups

15 Air Squats

DIENSTAG 30.06.2020


CROSSFIT


SKILL/STRENGTH

Clean


WOD: "ELIZABETH"

21-15-9

Cleans 60/45

Ring Dips

MITTWOCH 01.07.2020


CROSSFIT


WOD: "BARBARA"

5 RFT

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

3' REST


CF-INTERMEDIATE


WOD: "BARBARA"

5 RFT

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

3' REST

DONNERSTAG 02.07.2020


CROSSFIT


SKILL/STRENGTH

Rope Climb


WOD: "KAREN"

For time

150 Wall Balls 9/6


CF-INTERMEDIATE


SKILL/STRENGTH

Rope Climb


WOD: "KAREN"

For time

150 Wall Balls 6/4

FREITAG 03.07.2020


CROSSFIT


EXTENDED WARM UP: 30' EMOM

min 1) 40" easy Row

min 2) 7 Wall Balls

min 3) 40" easy Ski

WOD: "FRAN"

For time

21-15-9

Thrusters 42,5/30

Pull Ups

SAMSTAG 04.07.2020


FUN DAY


STRENGTH

Deadlift

10-8-8-6-6-4-4-2

5 High Box Jumps after each set!


WOD: "EVA"

5RFT

800m Run

30 KB-Swings 24/16

30 Pull Ups

SONNTAG 05.07.2020

FREE GYM!

MONTAG 22.06.2020


CROSSFIT


STRENGTH

DB-OH Lunges

6 x 8/8


WOD

for time [cap 20']

7 Handstand Push-ups

14 Deadlits 100/70

21 Box Jumps

42 Pull ups

84 Wall-balls 9/6

168 Double Unders


CF-INTERMEDIATE


STRENGTH

DB-OH Lunges

6 x 8/8


WOD

3 RFT

1 Wall walk

2 Deadlifts (wor heavy!!)

6 Box-jumps/12 Step Ups

8 Pull-ups

16 Wall balls

32 Mixed Unders



DIENSTAG 23.06.2020


CROSSFIT


STRENGTH

Overhead-Squat

6x3


WOD

20' EMOM

Even: 10 Wall-balls 10/6

Odd: 25 Double-unders



MITTWOCH 24.06.2020


CROSSFIT


STRENGTH

4 Supersets of

8 Incline DB Bench press

8 DB Bent over row


WOD

16' AMRAP

3-6-9-12-15-etc….

T2B

Hand realease Push Ups

DB Squat cleans 17.5/12.5


CF-INTERMEDIATE


STRENGTH

4 Supersets of

8 Incline DB Bench press

8 DB Bent over row


WOD

12' AMRAP

2-4-6-8-10-etc...

T2B/K2E

Hand release Push Ups

DB-Power Cleans



DONNERSTAG 25.06.2020


CROSSFIT


STRENGTH

12' EMOM

Even: 5-7 Strict Pull Ups

Odd: 3+ Strict Handstand-push Ups


WOD

6 RFT

15 russian KB-Swings 24/16

12 Burpee Box Jumps

9 V-ups


CF-INTERMEDIATE


STRENGTH

12' EMOM

Even: 5-7 Inverted Row

Odd: 6 Seated (Langsitz) DB-Strict Press


WOD

4 RFT

12 russian KB-Swings

9 Burpee Box Jumps

6 V-ups


FREITAG 26.06.2020


CROSSFIT


STRENGTH

20' Power Snatch Complex

1 Power Snatch + 2 Overheadsquats

*Work up to a heavy Set


WOD

For Time

30 Front Squats 42.5/30

30 Power Cleans 42.5/30

30 S2OH 42.5/30


SAMSTAG 27.06.2020


10:00-12:00 Uhr OUTDOOR SPEZIAL

13:00 Uhr - Open End GRILLEREI


Achtung!

Der FUN DAY und das FREE GYM findet am Samstag nicht statt.


SONNTAG 28.06.2020


FREE GYM



MONTAG 15.06.2020

CROSSFIT

STRENGTH: 10‘ E2MOM

8 weighted Chin Ups

4 strict HSPUs

WOD: for time

70 Deadlifts @70-75% of 1RM

*EMOM 7 Box Jumps (start with Box Jumps)

FINISHER: 3 RNDs for quality

20 Crunches + DB

15 Bent over Rows 40/25

10 feet elevated Dips

CF-INTERMEDIATE

WARM UP & SKILL

Double Under

STRENGTH: 10‘ E2MOM

4 Chin Ups

8 DB-Strict Press

WOD: for time

60 Deadlifts @60% of 1RM

*EMOM 6 Box Jumps (start with Box Jumps)

FINISHER: 3 RNDs for quality

15 Crunches

10 Bent over Rows 40/25

5 feet elevated Dips

DIENSTAG 16.06.2020

CROSSFIT

STRENGTH: Split Squats

8 x 5/5

90‘‘ Rest

WOD A: for time

80/60cal Row

*EMOM 7 Wall Balls

WOD B: for time

80/60cal Ski

*EMOM 7 DB-Snatches 22,5/17,5

*total time cap 20‘

MITTWOCH 17.06.2020

CROSSFIT

STRENGTH : 15‘ E3MOM

5 heavy Thrusters

1 Pegboard or 2 Rope Climbs

WOD: 4 RFT

450m Run

20 Sit Ups

7 Bar Muscle Ups

CF-INTERMEDIATE

SKILL

Rope Climb

STRENGTH: 12‘ E3MOM

5 Thrusters

2 Rope Climbs

WOD: 4 RFT

300m Run

15 Sit Ups

7 Inverted Rows

DONNERSTAG 18.06.2020

CROSSFIT

STRENGTH: Strict Press

8 x 5

WOD: 14‘ AMRAP

10 Pull Ups

20 Box Jumps

*E2MOM 30 Double Unders

CF-INTERMEDIATE

WARM UP & SKILL

Clean & Jerk

STRENGTH: Strict Press

5 x 8

WOD: 14‘ AMRAP

10 Ring/TRX Rows

15 Box Jumps

*E2MOM 15 Double Unders/30 Single Unders

FREITAG 19.06.2020

CROSSFIT

STRENGTH: 15‘ E3MOM

10 Bench Press

5-10 strict T2B

WOD: 10 RFT

7 Push Ups

7 Power Cleans 50/35

7 Air Squats

SAMSTAG 20.06.2020

FUNDAY

STRENGTH A

Bent over Row

5 x 7

STRENGTH B

5 x 25m Sled Push

WOD: 3 RNDs of

min 1) 15 GHD-Sit Ups

min 2) 15 Box Jumps

min 3) 10cal Bike

min 4) 15 Push Ups

min 5) 15 KB-American Swings

min 6) 10cal. Ski

min 7) 15 Inverted Rows

min 8) 15 Slam Balls over the Bar 20/40

min 9) 10cal Row

min 10) 30‘‘ Battling Rope

3‘ Rest betw. RNDs

SONNTAG 21.06.2020

FREE GYM

Dominik Bubenicek

Kaplanstrasse 10

3430 Tulln an der Donau

office@crossfit3430.com

Mobil | 0676 93 49 409

Fax | 02742 27 409-9

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