WORKOUT KW24

MONTAG 08.06.2020

CROSSFIT

STRENGTH

100 Strict Press @ light weight

every time you break, do 10 heavy incline bench DB-Curls

max. 1‘ Rest betw. Sets

WOD A: 3 RFT

50 Double Unders

15 DB-Thrusters 17,5/12,5

WOD B: 3 RFT

50 Double Unders

15 C2B Pull Ups

*3‘ rest betw. WODs

*Total time cap: 25‘

CF-INTERMEDIATE

STRENGTH

70 Strict Press

every time you break, do 10 incline bench DB-Curls

1‘ Rest betw. Sets

WOD A: 3 RFT

25 Double Unders or 75 SU´s

10 DB-Thrusters 12,5/7,5

WOD B: 3 RFT

25 Double Unders or 75 SU´s

10 Pull Ups

*3‘ rest betw. WODs

*Total time cap: 25‘


DIENSTAG 09.06.2020

CROSSFIT

STRENGTH

Front Squat

10-10-7-7-4-4-1-1

*work up to 80% of your 1RM!

WOD: 5 Rounds, each for time

21 KB-American Swings 24/16

15 T2B

9 Push Ups

3 Bar Muscle Ups

90‘‘ Rest betw. RNDs

MITTWOCH 10.06.2020

ENDURANCE

WOD A 15‘ AMRAP

300m Row

15 Wall Balls

WOD B: 15‘ AMRAP

300m Ski

15 KB-American Swings

WOD C: 15‘ AMRAP

300m Run

15 Push Ups

*5‘ Rest betw. WODs

CF-INTERMEDIATE

ENDURANCE

WOD A 12‘ AMRAP

300m Row

10 Wall Balls

WOD B: 12‘ AMRAP

300m Ski

10 KB-American Swings

WOD C 12‘ AMRAP

300m Run

10 Push Ups

*5‘ Rest betw. WODs

DONNERSTAG 11.06.2020

FREE GYM

FREITAG 21.06.2020

CROSSFIT

STRENGTH

15‘ E3MOM

1-3 Bear Complex

Into 10 strict Pull Ups

WOD: 20‘ AMRAP

3 Burpees over the Bar

6 T2B

9 Push Press 40/25

12 Box Jumps

SAMSTAG 13.06.2020

STRENGTH

Bench Press

10-10-7-7-4-4-1-1

*work up to 80% of your 1RM!

WOD: for time, in teams of 2

Work up to 70% of your 1RM-Deadlift..

then do: 100 DL´s (50/50 I go, you go!)


into: 1.5K Run

into: 20 RNDs of

20 Double Unders

10 Air Squats

5 Burpees

*I go you go!


SONNTAG 14.06.2020


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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