WORKOUT KW10

MONTAG 02.03.2020


CF-BASICS - MODUL I

Basic Movements


CROSSFIT


STRENGTH

14‘ E2MOM

1 Deadlift

Tempo: 6-1-X-1


WOD – 4RFT 400m Ski/Row 15 Overhead Squats, 40/25


CF-INTERMEDIATE


STRENGTH

Deadlift

12-10-8-6-4


WOD – 4RFT 200m Ski/Row

7 Push Press 30/20

3 Burpees over the Bar



DIENSTAG 03.03.2020


CF-BASICS - MODUL V

Weightlifting


CROSSFIT


STRENGTH

Bench Press

6-6-6

4-4-4

2-2-2


WOD – for Time 400m Row 15 Back Squats 70/45 400m Ski 12 Back Squats 70/45 400m Row 9 Back Squats 70/45

400m Ski



MITTWOCH 04.03.2020


CF-BASICS - MODUL II

Squat


CROSSFIT


SKILL/STRENGTH

Hang Power Cleans

5-5-5-5-5


5 Rounds for time of: 50 Double-unders 7 Chest to Bar Pull Ups 7 Toes to Bar 7 Ring Dips


CF-INTERMEDIATE


SKILL/STRENGTH

Hang Power Cleans

5-5-5-5-5


WOD – 10‘AMRAP 30 Double- or Single Unders 7 Pull Ups or Inverted Rows 7 Knee to Elbow 7 Box-Dips



DONNERSTAG 05.03.2020


CF-BASICS - MODUL III

Press


CROSSFIT


STRENGTH

10‘ E2MOM

12 Front Squats @70% of 1RM


WOD – 15‘ AMRAP 300m row/ski 12 Push Press @ 70% of 1RM

6 Burpees over the Bar


CF-INTERMEDIATE


STRENGTH

10‘ E2MOM

8-12 Front Squats


WOD – 10‘ AMRAP 150m row/ski 6 Deadlifts

12 Sit Ups



FREITAG 06.03.2020


CF-BASICS - MODUL IV

Pull


CROSSFIT


SKILL

Kipping Technique

- Pull Up/Muscle Up

- HSPU


WOD - "Nate" 20‘ AMRAP 2 Ring Muscle Ups 4 Handstand Push-ups 8 Kettlebell Swings, 24/16



SAMSTAG 07.03.2020


FUN DAY


STRENGTH A

DB-Bench Press

4 x AMRAP


STRENGTH B

DB-Flys

3 x AMRAP


WOD – 4 RFT 300m Run

3 RNDs of “Cindy“



SONNTAG 08.03.2020


FREE GYM!

Dominik Bubenicek

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3430 Tulln an der Donau

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