WORKOUT KW19


MONTAG 06.05.2019


CROSSFIT


STRENGTH

Bench Press

10-10-10-10-10


WOD - 12min AMRAP

6 Devil Press 17,5/15

12 Wall Balls 8/6


CF-ENDURANCE


WOD A - 20min AMRAP

20 G2OH 10/5

20 Double Unders

200m Row


WOD B - 20min AMRAP

20 Box Jumps

20 Sit Ups

200m Ski



DIENSTAG 07.05.2019


CROSSFIT


STRENGTH

Back Squat

8-8-8-8-8


WOD - 5 RFT

15 Push Ups

10m DB-Bear Crawl

5 Strict T2B



MITTWOCH 08.05.2019


CROSSFIT


STRENGTH

15min E3MOM

8 Strict Press


WOD -10 RFT

3 OH - Squats 35/25

6 Burpees over the Bar


CF-SKILL & GYMNASTICS

- Strict Press

- Push Press

- Push Jerk



DONNERSTAG 09.05.2019


POWER YOGA – 19:00 Uhr


CROSSFIT


STRENGTH

Pull Ups

4 x AMRAP


WOD - 24min EMOM

min 1) 10/8cal Ski

min 2) 15 Wall Balls 10/6

min 3) 20 Sit Ups

min 4) 25 Mountain Climbers

min 5) 30 Double Unders

min 6) Rest!


PUMPING IRON


STRENGTH A

Bent over Row

6-6-6-6-6


STRENGTH B

DB-Shrugs

12-12-12-12-12


STRENGTH C

10min EMOM

even: 6 Devil Press

odd: 12 DB-Deadlifts



FREITAG 10.05.2019


CROSSFIT


STRENGTH

Deadlift

3-3-3-3-3-3-3-3


WOD - 8min AMRAP

6 DB-Burpees

12 T2B


CF-ENDURANCE


WOD A - ALAP

min 1) 2 Wall Balls

min 2) 4 Wall Balls

min 3) 6 Wall Balls

min 4) 8 Wall Balls

usw…


WOD B - for Time

50-40-30-20-10

Russian KB-Swings 24/16

Sit Ups



SAMSTAG 11.05.2019


TEAM WORKOUT


STRENGTH A

Bulgarian Split Squats

4 x 12/12

WOD - in Teams of 2

100 DB-Box Step overs 17,5/15

80 Push Press 40/30

60 Burpees over the Bar

40 Double KB-OH Lunges 16/12

20 Pull Ups



SONNTAG 12.05.2019


FREE TRAINING!

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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