WORKOUT KW24

MONTAG 10.06.2019


FREE TRAINING!


DIENSTAG 11.06.2019


CROSSFIT


STRENGTH

Weigthed Box Step Ups

6/6 - 6/6 - 6/6 - 6/6 - 6/6

8 Strict T2B / Leg Raises between Sets


WOD - 5 RFT

6 Devil Press 22,5/15

12 DB-Front Squats 22,5/15

24 DUs



MITTWOCH 12.06.2019


CROSSFIT


STRENGTH A

10min E2MOM

6 DB Strict Press + 3 DB Push Press


STRENGTH B

8 DB-Bent over Row


WOD - 10min AMRAP

5 BMU/10 C2B

10 DB-Snatch 22,5/15

15 Goblet Squats 22,5/15


CF-SKILLS


Ring/Bar Muscle Up

- Scaling

- Progression


WOD - 10min AMRAP

3 BMU/RMU

6 Push ups

9 D-Ball G2OH



DONNERSTAG 13.06.2019


CROSSFIT


STRENGTH

even: 3 Wall Walks

odd: 8 Strict T2B/Leg Raises


WOD - 20min AMRAP

3-6-9-12-15….

Deadlift 80/60

Box jumps


STRENGTH CLUB


STRENGTH A

Deadlift

3-3-3-3-3-3-3


STRENGTH B

Back Squat

10-10-10-10


STRENGTH C

Ring Dips

5-5-5-5-5



FREITAG 14.06.2019


CROSSFIT


STRENGTH

OH-Squats

12-10-8-6-6-6

increase Weight every Round


WOD - 18min AMRAP

18 cal Row/ski

15 Wall Balls 10/6

12 DB-Snatch 22,5/15

9 T2B


CF-ENDURANCE


WOD - 48min EMOM (max working time 45 sec/min)

12/9 cal Assault Bike

10 D-Ball over Shoulder

12/9 cal Ski

10 Med Ball Sit ups 10/6

12/9 cal Row

10 Med Ball Cleans 10/6

10 DB-Snatches 22,5/15

45 Sec SU

10 Box Jump overs

10 Burpees

2min Rest


SAMSTAG 15.06.2019


STRENGTH

Weigthed Pull ups

6-6-6-6-6


WOD - "SAMAN" 8 RFT

13 DL 84/57

17 WB 9/6

400m Run


SONNTAG 16.06.2019


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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