WORKOUT KW22

MONTAG 27.05.2019


CROSSFIT


STRENGTH A

Reverse Lunges

6 x 4/4


STRENGTH B

Leg Raises

4 x AMRAP


WOD - 14min AMRAP

21 Double Unders

15 Sit Ups

9 Hang Power Cleans 50/35


CF-ENDURANCE


WOD - 40min AMRAP in teams of 2

50 Pull Ups

400m Row/Ski

21 Thrusters 30/20

800m Row/Ski

21 Thrusters 30/20

400m Row/Ski

50 Pull Ups



DIENSTAG 28.05.2019


CROSSFIT


STRENGTH

Weighted Pull Ups

5-5-5-5-5

*AMRAP Ring/Box Dips betw. Sets (BW)


WOD - 2 RFT

400m Row

15 Push Press 40/25

12 Toes to Bar


*Rest 5min & repeat with Ski



MITTWOCH 29.05.2019


CROSSFIT


STRENGTH

Front Squats

12min EMOM

3 heavy Front Squats


WOD - for time

100 DB-Squats 22,5/17,5

*every Time you break

-> 30 Double Unders


CF-SKILLS & GYMNASTICS


Double Unders


KB-Work

- Swings

- Cleans

- Snatches



DONNERSTAG 30.05.2019


FREE TRAINING



FREITAG 31.05.2019


CROSSFIT


STRENGTH

12min E2MOM

12 Deadlifts @ 70% of 1RM


WOD - "ANGIE" for time

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats


CF-ENDURANCE


WOD A - for time 3 x 600m Row

1min active rest betw. RNDs


WOD B - 12min AMRAP

30 Double Unders

20 KB-American Swings

10 Burpees


WOD C - for time 3 x 500m Ski

1min active rest betw. RNDs

max. 5min rest betw. WODs



SAMSTAG 01.06.2019


TEAM WORKOUT


STRENGTH

15min E3MOM

3 heavy Push Press


WOD - "KELLY"

5 RFT

400m Run

30 Box Jumps

30 Wall Balls 9/6



SONNTAG 02.06.2019


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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