WORKOUT KW25

MONTAG 15.06.2020

CROSSFIT

STRENGTH: 10‘ E2MOM

8 weighted Chin Ups

4 strict HSPUs

WOD: for time

70 Deadlifts @70-75% of 1RM

*EMOM 7 Box Jumps (start with Box Jumps)

FINISHER: 3 RNDs for quality

20 Crunches + DB

15 Bent over Rows 40/25

10 feet elevated Dips

CF-INTERMEDIATE

WARM UP & SKILL

Double Under

STRENGTH: 10‘ E2MOM

4 Chin Ups

8 DB-Strict Press

WOD: for time

60 Deadlifts @60% of 1RM

*EMOM 6 Box Jumps (start with Box Jumps)

FINISHER: 3 RNDs for quality

15 Crunches

10 Bent over Rows 40/25

5 feet elevated Dips

DIENSTAG 16.06.2020

CROSSFIT

STRENGTH: Split Squats

8 x 5/5

90‘‘ Rest

WOD A: for time

80/60cal Row

*EMOM 7 Wall Balls

WOD B: for time

80/60cal Ski

*EMOM 7 DB-Snatches 22,5/17,5

*total time cap 20‘

MITTWOCH 17.06.2020

CROSSFIT

STRENGTH : 15‘ E3MOM

5 heavy Thrusters

1 Pegboard or 2 Rope Climbs

WOD: 4 RFT

450m Run

20 Sit Ups

7 Bar Muscle Ups

CF-INTERMEDIATE

SKILL

Rope Climb

STRENGTH: 12‘ E3MOM

5 Thrusters

2 Rope Climbs

WOD: 4 RFT

300m Run

15 Sit Ups

7 Inverted Rows

DONNERSTAG 18.06.2020

CROSSFIT

STRENGTH: Strict Press

8 x 5

WOD: 14‘ AMRAP

10 Pull Ups

20 Box Jumps

*E2MOM 30 Double Unders

CF-INTERMEDIATE

WARM UP & SKILL

Clean & Jerk

STRENGTH: Strict Press

5 x 8

WOD: 14‘ AMRAP

10 Ring/TRX Rows

15 Box Jumps

*E2MOM 15 Double Unders/30 Single Unders

FREITAG 19.06.2020

CROSSFIT

STRENGTH: 15‘ E3MOM

10 Bench Press

5-10 strict T2B

WOD: 10 RFT

7 Push Ups

7 Power Cleans 50/35

7 Air Squats

SAMSTAG 20.06.2020

FUNDAY

STRENGTH A

Bent over Row

5 x 7

STRENGTH B

5 x 25m Sled Push

WOD: 3 RNDs of

min 1) 15 GHD-Sit Ups

min 2) 15 Box Jumps

min 3) 10cal Bike

min 4) 15 Push Ups

min 5) 15 KB-American Swings

min 6) 10cal. Ski

min 7) 15 Inverted Rows

min 8) 15 Slam Balls over the Bar 20/40

min 9) 10cal Row

min 10) 30‘‘ Battling Rope

3‘ Rest betw. RNDs

SONNTAG 21.06.2020

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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