WORKOUT KW26

MONTAG 22.06.2020


CROSSFIT


STRENGTH

DB-OH Lunges

6 x 8/8


WOD

for time [cap 20']

7 Handstand Push-ups

14 Deadlits 100/70

21 Box Jumps

42 Pull ups

84 Wall-balls 9/6

168 Double Unders


CF-INTERMEDIATE


STRENGTH

DB-OH Lunges

6 x 8/8


WOD

3 RFT

1 Wall walk

2 Deadlifts (wor heavy!!)

6 Box-jumps/12 Step Ups

8 Pull-ups

16 Wall balls

32 Mixed Unders



DIENSTAG 23.06.2020


CROSSFIT


STRENGTH

Overhead-Squat

6x3


WOD

20' EMOM

Even: 10 Wall-balls 10/6

Odd: 25 Double-unders



MITTWOCH 24.06.2020


CROSSFIT


STRENGTH

4 Supersets of

8 Incline DB Bench press

8 DB Bent over row


WOD

16' AMRAP

3-6-9-12-15-etc….

T2B

Hand realease Push Ups

DB Squat cleans 17.5/12.5


CF-INTERMEDIATE


STRENGTH

4 Supersets of

8 Incline DB Bench press

8 DB Bent over row


WOD

12' AMRAP

2-4-6-8-10-etc...

T2B/K2E

Hand release Push Ups

DB-Power Cleans



DONNERSTAG 25.06.2020


CROSSFIT


STRENGTH

12' EMOM

Even: 5-7 Strict Pull Ups

Odd: 3+ Strict Handstand-push Ups


WOD

6 RFT

15 russian KB-Swings 24/16

12 Burpee Box Jumps

9 V-ups


CF-INTERMEDIATE


STRENGTH

12' EMOM

Even: 5-7 Inverted Row

Odd: 6 Seated (Langsitz) DB-Strict Press


WOD

4 RFT

12 russian KB-Swings

9 Burpee Box Jumps

6 V-ups


FREITAG 26.06.2020


CROSSFIT


STRENGTH

20' Power Snatch Complex

1 Power Snatch + 2 Overheadsquats

*Work up to a heavy Set


WOD

For Time

30 Front Squats 42.5/30

30 Power Cleans 42.5/30

30 S2OH 42.5/30


SAMSTAG 27.06.2020


10:00-12:00 Uhr OUTDOOR SPEZIAL

13:00 Uhr - Open End GRILLEREI


Achtung!

Der FUN DAY und das FREE GYM findet am Samstag nicht statt.


SONNTAG 28.06.2020


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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