WORKOUT KW20

MONTAG 13.05.2019


CROSSFIT


STRENGTH

BB-OH Lunges

5 x 5/5


WOD - 5 RFT [Cap 20min]

20 Wall Balls

10 Pull Ups

5 Strict HSPU´s


CF-ENDURANCE


WOD A - 20min AMRAP

500m Row

AMRAP unbroken Wall Balls

*Score = Total Reps of WBs


WOD B - 20min AMRAP

500m Ski

AMRAP unbroken Push Ups

*Score = Total Reps of Push Ups


5min Rest betw. WODs



DIENSTAG 14.05.2019


CROSSFIT


STRENGTH

4 Supersets of

12 Weighted Push Ups

AMRAP - Inverted Rows

90sec. Rest


WOD - in Teams of 2 [cap 25min]

100 Box Jumps/Step Ups

100 Push Ups

100 Wall Balls

100 Pull Ups

100 Burpees



MITTWOCH 15.05.2019


CROSSFIT


STRENGTH

4 Supersets of

10 Deadlifts

10 Strict T2B


WOD - 10min AMRAP

6 Strict Pull Ups

5 Burpee Box Jumps

4 Hang Power Cleans 50/35

3 Thrusters 50/35


CF-SKILLS & GYMNASTICS


Kipping Technique

-T2B

-Pull Up

-Muscle Up



DONNERSTAG 16.05.2019


CROSSFIT


STRENGTH

Back Squat

4 x AMRAP @ 50% BW

120sec Rest


WOD - for Time

300 Air Squats

E2MOM 5 Burpees


PUMPING IRON


STRENGTH A

Back Squat

Find your 1RM


STRENGTH B

Calf Raises

4 x AMRAP


FREITAG 17.05.2019


CROSSFIT


STRENGTH

12min EMOM

even: 3/3 heavy Single Arm

DB-Strict Press

odd: 2 legless Rope Climbs


WOD - for Time

27-21-15-9

Push Press 40/30

Knee to Elbows


CF-ENDURANCE


WOD for Time [Cap 45min]

Buy in - 100 Russian KB-Swings

10 RNDs

30 Double Unders

20 Lunges

10 Push Press 30/20

Buy out - 200 Mountain Climbers



SAMSTAG 18.05.2018


>> OUTDOOR SPEZIAL <<



SONNTAG 19.05.2019


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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