WORKOUT KW23

Ab sofort ist bitte zu jedem Training verpflichtend ein Handtuch mitzubringen!

WOD DIENSTAG 02.06.2020

CROSSFIT

STRENGTH

Bench Press

6 x 8 @70%

2‘ Rest

WOD A: 5‘ AMRAP

20 Du´s

5 Burpees

WOD B: 5‘ AMRAP

20 DU’s

5 Single Arm Devil Press 20/15

*change your Arm every RND!

WOD C: 5‘ AMRAP

20 DU´s

5 DB-Goblet Squats 20/15

1‘ Rest betw. AMRAPS

WOD MITTWOCH 03.06.2020

STRENGTH

Back Squat

5 x 8 @70%

WOD A: 7 RFT [cap 10‘]

12/10cal. Ski Erg

10 KB-American Swings 24/16

WOD B: 7 RNDs of [cap 10‘]

12/10cal. Row

10 DB-Push Press 20/15

Rest 3‘ betw. WODs


CF-INTERMEDIATE

STRENGTH

Back Squat

5 x 8 @70%

WOD A: 5 RFT [cap 10‘]

9/6cal. Ski Erg

10 KB-American Swings 24/16

WOD B: 5 RNDs of [cap 10‘]

9/6cal. Row

10 DB-Push Press 20/15

Rest 3‘ betw. WODs


WOD DONNERSTAG 04.06.2020

STRENGTH

4 Supersets of

8-12 Seated DB-Strict Press

into 12/12 DB-Rows

2‘ Rest

WOD A: for Time [cap 12‘]

100m Row

10 DB-Box Step Ups

200m Row

10 DB-Box Step Ups

300m Row

10 DB-Box Step Ups

400m Row

10 DB- Box Step Ups

500m Row

10 DB-Box Step Ups

*use two 20/15kg DBs!

3‘ Rest

WOD B: for Time [cap 12‘]

100m Ski

10 Pull Ups

200m Ski

10 Pull Ups

300m Ski

10 Pull Ups

400m Ski

10 Pull Ups

500m Ski

10 Pull Ups

*strict Pull Ups


CF-INTERMEDIATE

STRENGTH

4 Supersets

8-12 Seated DB-Strict Press

into 12/12 DB-Rows

2‘ Rest

WOD A: for Time [cap 12‘]

100m Row

10 DB-Box Step Ups

200m Row

10 DB-Box Step Ups

300m Row

10 DB-Box Step Ups

400m Row

10 DB- Box Step Ups

*use 2 x 15/10kg DBs!

3‘ Rest

WOD B: for Time [cap 12‘]

100m Ski

10 Pull Ups

200m Ski

10 Pull Ups

300m Ski

10 Pull Ups

400m Ski

10 Pull Ups

WOD FREITAG 05.06.2020

STRENGTH

Deadlift

5 x 8 @75%

WOD 5 RFT

12 OH-Squats 40/25

9 T2B

6 Power Snatches 40/25

300m Run

WOD SAMSTAG 06.06.2020

STRENGTH A

Towel Pull Ups

3 x 8-12

3‘ Rest

STRENGTH B

30° Cuban Press

3 x 15 @ very light weight

90‘‘ Rest

WOD: for Time

Buy in: 21-15-9

Wall Ball 10/6

DB-Deadlifts 30/20

1K Row

1K Ski

1K Run

Buy out: 21-15-9

Box Jumps

Clean & Jerks 40/25


SONNTAG 07.06.2020

FREE GYM

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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