WORKOUT KW30

MONTAG 20.07.2020


CROSSFIT


STRENGTH

Paused OH-Squat

3-3-3-3–3-3

*2" on Bottom

Immediately into 7 heavy - high quality Wall Balls!


WOD: 12' AMRAP

3 Power Snatches

6 Burpees over the Bar

9 Deadlifts

*use a 42,5/30kg BB


CF-INTERMEDIATE


STRENGTH

Paused OH-Squat

3-3-3-3–3

*2" on Bottom

Immediately into 5 - high quality Wall Balls!


WOD: 9' AMRAP

3 Power Cleans

6 Burpees over the Bar

9 Deadlifts



DIENSTAG 21.07.2020


SKILL

Kipping Technique

*Focus in T2B!


WOD: 2 x 5' AMRAP

2-4-6-8-10-12... T2B

*5 Push Ups after each set of T2B

3' Rest betw. AMRAPS

MITTWOCH 22.07.2020


CROSSFIT


WARM UP/SKILL

Double Under


STRENGTH

Strict Press

4-4-4-4-4-4

8 heavy DB-Shruggs after each Set


WOD: 5 RFT

60 Double Unders

30 KB-Russian Swings

15 Jump Squats

CF-INTERMEDIATE


WARM UP/SKILL

Double Under


STRENGTH

Strict Press

4-4-4-4-4-4

8 heavy DB-Shruggs after each Set

WOD: 4 RFT

40 Double Unders/Miced or 100 SU‘s

20 KB-Russian Swings

10 Jump Squats

DONNERSTAG 23.07.2020


CROSSFIT


STRENGTH

Pull Ups

6-6-5-5-4-4

*weighted if possible

*eccentric if needed: 3-3-3-3-3

WOD: 2 RFT

1,5K Ski/Row

30 Front Squats

30 Push Press

30 T2B

30 Push Ups

*use a 42,5/30kg BB

CF-INTERMEDIATE


STRENGTH

Pull Ups

6-6-5-5-4-4

*weighted if possible

*eccentric if needed: 3-3-3-3-3


WOD: 2 RFT

1K Ski/Row

20 Front Squats

20 Push Press

20 T2B

20 Push Ups

FREITAG 24.07.2020

CROSSFIT


STRENGTH

15' work up to a heavy Power Snatch


WOD: 30' E3MOM

3 Power Cleans

3 Front Squats

3 Push Jerks

*Rest of Time either Row or Ski (switch ev. RND!)

*use a 60/40kg BB

SAMSTAG 25.05.2020


FUN DAY

STRENGTH

Front Squat

6-6-5-5-4-4-3

8 DB-Bent over Rows after each set!


WOD: for time

100 Single arm DB-Clean & Jerks 22,5/15

Run 5 RNDs

80 Wall Balls 10/6

Run 4 RNDs

60 D-Ball over the Shoulder 40/20/10

Run 3 RNDs

40 Burpee Box Jumps

Run 2 RNDs

20 Bar/Ring Muscle Ups/C2B Pull Ups

Run 1 RND

SONNTAG 26.07.2020


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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