WORKOUT KW30

MONTAG 22.07.2019


CROSSFIT


STRENGTH

10 RNDs NOT for Time

7 close stance DB-Squats

7 T2B


WOD – for Time

80 Lunges

80 Box Step ups

80 Air Squats


FINISHER

50-30-20

unbroken KB-Swings

*work as heavy as possible


CF-ENDURANCE


WOD A – for Time

300m Run

30 Wall Balls 10/6

300m Run

20 Wall Balls 10/6

300m Run

10 Wall Balls 10/6


WOD B – for Time

300m Ski

30 Deadlifts 70/50

300m Ski

20 Deadlifts 70/50

300m Ski

10 Deadlifts 70/50


WOD C – for Time

300m Row

30 Push Press 40/25

300m Row

20 Push Press 40/25

300m Row

10 Push Press 40/25


*12min Cap/WOD

*5min Rest betw. WODs



DIENSTAG 23.07.2019


CROSSFIT


STRENGTH

Bench Press

10-10-10-10-10

*10/10 High Plank KB Rows betw. Sets


WOD – 3 RFT

300m Run

15 Push Press

15 KB-Russian Swings



MITTWOCH 24.07.2019


CROSSFIT


STRENGTH

Push Complex 5 RNDs of

5 Strict Press

5 Push Press


WOD – 4RFT

30m KB-Front Rack Carry

15cal Row/Ski

15 KB Snatches 24/16 (1 RND L. – 1 RND R.)


CF-SKILLS & GYMNASTICS


SKILL

- Double Unders

- Pistol Squats

- Handstand Hold/Walk


WOD – 8min AMRAP

3/3 Pistols

5m Handstand Walk



DONNERSTAG 25.07.2019


CROSSFIT


WOD A - 10 RNDs NOT for Time

5cal Ski

5cal Row

5 Deadlifts 100/70


WOD B – 3 Sets of

20 Single Arm DB-Bench Press L.

20 Single Arm DB-Bench Press R.

1min Rest


FINISHER

TABATA

1) Single Leg V-Ups

2) Dual Leg Lift Overs


STRENGTH CLUB


STRENGTH A

High Plank KB-Rows

4 x 12/12


STRENGTH B

Negative Floor Press

4 x 12


STRENGTH C

GHD-Back Extensions

4 x 15



FREITAG 26.07.2019


CROSSFIT


STRENGTH

Banded Hip Thrusts

5 x 12


WOD – “FRAN“ 12-15-9 for Time

Thrusters 42,5/30

Pull Ups


CF-ENDURANCE


WOD A – 15min easy Row


WOD B – 21-15-9

Box Jumps

Deadlifts 100/70

*30 Push Ups betw. RNDs


WOD C – 15min easy Ski


*5min Rest betw. WODs



SAMSTAG 27.07.2019


TEAM WORKOUT


STRENGTH

Reverse Lunges

5 x 16


WOD – fot Time in Teams of 2 (Synchro)

300m Run

100 Burpees

300m Run

80 Wall Balls

300m Run

60 Deadlifts

300m Run

40 Front Squats

300m Run

20 Push Press

300m Run



SONNTAG 28.07.2019

FREE TRAINING!

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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