WORKOUT KW 49

MONTAG 02.12.2019


CF-BASICS

MODUL II – SQUAT


CROSSFIT

STRENGTH

21‘ E3MOM

3 Deadlifts


WOD - for Time [cap 20‘]

3 RNDs of

20 Push Ups

10 Strict Pull Ups


2‘ Rest


into 2 RNDs of

30 KB Swings

15 Sit Ups


1‘ Rest


into 1 RND of

60 Single Arm OH Lunges 24/16  (30 l./30 r.)

30 Goblet Squats 24/16


CF-ENDURANCE


WOD A – 21-15-9 [cap 25']

Push Press 40/25

Box Jumps

*Row 1000m after each RND!


WOD B – 21-15-9 [cap 25']

DB-Burpees 20/15

Pull Ups

*Ski 1000m after each RND!



DIENSTAG 03.12.2019


CF-BASICS

MODUL V – WEIGHTLIFTING


STRENGTH

15‘ E3MOM

3 Thrusters (find your 3RM)


WOD A – 10-9-8-7-6-5-4-3-2-1

KB-American Swings 24/16

Goble Squats 24/16

Push Ups


FINISHER

3 RNDs of

60‘‘ Plank

30‘‘ Star Plank left

30‘‘ Star Plank rigth

AMRAP strict T2B



MITTWOCH 04.12.2019


CF-BASICS

MODUL III – PRESS


STRENGTH A

Alt. DB-Bench Press

5 x 6/6


STRENGTH B

Renegade Row

5 x 8/8


WOD – 6 RFT

7 Strict HSPUs

6 Knees to Elbows

5 Hang Power Cleans 70/55


CF-SKILLS & GYMNASTICS


SKILL

Sumo Deadlift High Pull

GHD Sit Ups


WOD – 12min EMOM

min 1) 12 SDHP

min 2) 12-15 GHD-Sit Ups

min 3) 12 Cal. Ski

min 4) 12 Box Jumps



DONNERSTAG 05.12.2019


CF-BASICS

MODUL IV – PULL


CROSSFIT

STRENGTH

Front Squat

7-7-7-7-7


WOD – for Time in Teams of 2

Buy in: 100 Wall Balls 10/6

2 RNDs of

20 Burpees

20 Deadlifts 80/60

20 Med Ball Cleans 10/6

Buy out: 100 Box Jumps


NEU-CROSSFIT INTERMEDIATE-NEU


WARM UP & SKILL

Work on your KB Swing


STRENGTH

Deadlift

8-8-8-8-8


WOD – 3 RFT

7 Wall Balls 6/4

7 Box Jumps

7 Sit Ups

21 Single Unders



FREITAG 06.12.2019


CF-BASICS

MODUL I – BASICS


CROSSFIT

STRENGTH A

Supinated Inverted Row

4 x AMRAP


STRENGTH B

Single Arm DB Push Up to Row

4 Sets of 6/6 – 45‘‘ Rest


WOD – for Time

40 Double Unders

20 Air Squats

10 Deadlifts 80/60


Into 21-15-9

Ring Dips

OH-Squats 50/30

SAMSAG 07.12.2019


15:30 UHR CHRISTMAS WOD


19:00 CHRISTMAS PARTY IM OX-TULLN

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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