WORKOUT KW28

MONTAG 06.07.2020

CROSSFIT

STRENGTH

Reverse Front Rack Lunges

5x6/6

WOD: 4 Rounds of

1‘ AMRAP DB-Thrusters

1‘ AMRAP Double Unders

1‘ AMRAP Sit Ups

1‘ Rest

CF-INTERMEDIATE

STRENGTH

Reverse Front Rack Lunges

5x6/6

WOD: 3 Rounds of

1‘ AMRAP DB-Thrusters

1‘ AMRAP Double Unders

1‘ AMRAP Sit Ups

2‘ Rest

DIENSTAG 07.07.2020

CROSSFIT

WOD: 40 RFT [cap 50‘]

1 Strict Pull Up

2 Squat Clean & Jerks @50% of 1RM

3 Burpees

MITTWOCH 08.07.2020

CROSSFIT

STRENGTH: 16‘ E2MOM

4 Deadlifts

*Start with ~65% of your 1RM and work up to ~80-85%!

WOD: 2 RFT [cap 25‘]

60 Wall Balls 10/6

40 Alt. DB-Snatches 22,5/15

20 C2B Pull Ups

CF-INTERMEDIATE

STRENGTH: 16‘ E2MOM

4 Deadlifts

*Start with ~65% of your 1RM and work up to ~80-85%!

WOD: 2 RFT [cap 25‘]

40 Wall Balls 6/4

30 Alt. DB-Snatches

20 Pull Ups/Inverted Rows/Ring Rows

DONNERSTAG 09.07.2020

CROSSFIT

SKILL: Turkish Get Up

ENDURANCE

WOD A: for time

Buy in: 50 Double Unders

into 8 RNDs of 150m Row (AFAP)

30‘ Rest

Buy out: 50 Double Unders

3‘ Rest

WOD B: for time

Buy in: 50 Double Unders

into 8 RNDs of 150m Ski (AFAP)

30‘ Rest

Buy out: 50 Double Unders

CF-INTERMEDIATE

SKILL: Turkish Get Up

ENDURANCE

WOD A: for time

Buy in: 25 Double Unders

into 8 RNDs of 100m Row (AFAP)

30‘ Rest

Buy out: 25 Double Unders

3‘ Rest


WOD B: for time

Buy in: 25 Double Unders

into 8 RNDs of 100m Ski (AFAP)

30‘ Rest

Buy out: 25 Double Unders

FREITAG 10.07.2020

CROSSFIT

STRENGTH: 10 RNDs on every 90‘‘

10 Goblet Squats 40/30

WOD: for Time

1 RND of

30 Push Ups

30 Burpees

30 DB-Push Press 17,5/12,5

into 3 RNDs of

10 Push Ups

10 Burpees

10 DB-Push Press 17,5/12,5

into 6 RNDs of

5 Push Ups

5 Burpees

5 DB-Push Press 17,5/12,5

SAMSTAG 11.07.2020

FUN DAY

STRENGTH A: 6 Supersets of

8 Bench Press

8 Pull Ups

STRENGTH B: DB-Seal Row

5x8

WOD: for time in teams of 2

60cal Row

120 Deadlifts 50/30

100 Burpees over the Bar

80 Front Squats 50/30

60 S2OH 50/30

40 Sumo DL-High Pulls 50/30

20 Thrusters 50/30

*I go – you go!

SONNTAG 12.07.2020

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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