WORKOUT KW29

MONTAG 13.07.2020


CROSSFIT


STRENGTH

Single Leg Deadlift (DB or KB)

6x3/3


WOD: for time [cap 25']

300m Run

30 Hang squat cleans 42.5/30

300m Run

30 C2B Pull-ups

300m Run

30 Thrusters 42.5/30

300m Run

30 Burpees over the Bar (lateral)


CF-INTERMEDIATE


STRENGTH

Single Leg Deadlift (DB or KB)

6x3/3


WOD: for time [cap 25']

300m Run

30 Hang power cleans

300m Run

30 Pull-ups/Ring Rows/Inv. Rows

300m Run

30 Front Squats

300m Run

30 Burpees over the Bar (lateral)



DIENSTAG 14.07.2020


CROSSFIT


STRENGTH

Paused Overhead Squats

4-4-4-4-4


WOD: for time

30 T2B

30 Burpees over DB

30 Alt. DB Snatches 22.5/15

60 Double unders

30 Alt. DB Snatches 22.5/15

30 Burpees over DB

30 T2B



MITTWOCH 15.07.2020


CROSSFIT


STRENGTH

Single Leg box Step up

5x5/5


WOD: 25' EMOM

min1: 10 GHD-Situps

min2: 150m Row

min3: 40 DU (scale is 45' Work on your DU)

min4: 150m Ski

min5: 20 unbroken Wallballs


CF-INTERMEDIATE


STRENGTH

Single Leg box Step up

5x5/5


WOD: 25' EMOM

min1: 5 GHD-Situps

min2: 100m Row

min3: 30 DU (scale is 45' Work on your DU)

min4: 100m Ski

min5: 15 unbroken Wallballs



DONNERSTAG 16.07.2020


CROSSFIT


STRENGTH

Back Squat

2-2-2-2-2-2


WOD: for time 30-20-10

KB-Swings american 24/16

KB-Goblet Squat 24/16

KB-Snatches 24/16


FINISHER: Tabata

  • Hollow Hold

  • V-ups

  • Arch Hold

  • Back Extensions

CF-INTERMEDIATE


STRENGTH

Back Squat

2-2-2-2-2-2

WOD: for time 30-20-10

KB-Swings russian

KB-Goblet Squat

KB-Push Press

FINISHER: Tabata

  • Hollow Hold

  • V-ups

  • Arch Hold

  • Back Extensions


FREITAG 17.07.2020


CROSSFIT


STRENGTH: Gymnastic Emom 10'

even: 6-8 Strict T2B

odd: 3-5 Strict HSPU


WOD: for Time

100 Double unders

80 Abmat Situps

60 Push Ups

40 Wallballs 10/6

20 Box Jumps

40 Wallballs 10/6

60 Push Ups

80 Abmat Situps

100 Double unders



SAMSTAG 18.07.2020


FUN DAY


STRENGTH

Deadlift find your 1RM


WOD: for time

Buy in: 1K Row

into: 10 RFT

20 Squats

5/5 DB-Snachtes

5 Push-ups

*wear a Weightvest if you have one 9/6

Cash out: 1k Row



SONNTAG 19.07.2020

FREE GYM!!






Dominik Bubenicek

Kaplanstrasse 10

3430 Tulln an der Donau

office@crossfit3430.com

Mobil | 0676 93 49 409

Fax | 02742 27 409-9

  • Facebook CrossFit3430
  • Instagram - CrossFit3430

IMPRESSUM     /     DATENSCHUTZ

Crossfit_3430
Logo-272green.png

HAST DU FRAGEN? DANN KONTAKTIERE UNS GERNE!

lenni_logo_weiß (1).png