WORKOUT KW31

MONTAG 29.07.2019


CROSSFIT


STRENGTH

5-5-5-5-5

Paused Squats


GRIP STRENGTH

10“ EMOM

Even: 30‘ Hang

Odd: 10 Plate Flips


WOD – 12“ AMRAP

2-4-6-8-…

Push Press 50/35

T2B

Box Jump Overs


CF-ENDURANCE


WOD – 2RFT

Run a Tullnbachround ;)

150 Double Unders

50 Burpees

Run a Schinnerlround

100 Double Unders

35 Burpees

Run 3 Boxrounds

50 Double Unders

20 Burpees



DIENSTAG 30.07.2019


CROSSFIT


SKILL/STRENGTH

Power Clean

5-5-5-5-5


STRENGTH 10' E2MOM

12 Push Press

WOD - 8' AMRAP

8 DB Burpees 20/15

4 C2Bs



MITTWOCH 31.07.2019


CROSSFIT


STRENGTH

Pull Ups (weighted if possible)

8-8-8-8


WOD – 15‘ AMRAP

20 Double Unders + 1 Front Squat 70/50

20 Double Unders + 2 Front Squats 70/50

20 Double Unders + 3 Front Squats

*Add 1 Front Squat every RND, Score = # of Front Squats


CORE WOD – 4RNDs

10 Hollow Rocks

10 V-Ups

10 Double Crunch

10sec Hollow Hold

1‘ Rest


CF-SKILLS & GYMNASTICS


- T2B Progression

o Beat Swings

o Swing Lever

o Knee Raises

o Knee to Chest

o T2B


WOD – for Time 1-10

T2B

Box Jumps



DONNERSTAG 01.08.2019


CROSSFIT


STRENGTH

4 x 10/10 Split Squats

*AMRAP Leg Raises betw. Sets

(use a Box and a D-Ball)

120" Rest


WOD - 21-15-9

Deadlift 100/70

DB Push Press 20/15


STRENGTH CLUB


STRENGTH A

Weighted Pull Ups

3-3-3-3-3-3-3


STRENGTH B

Find your 3RM Thruster [cap 10']


WOD - 12min E3MOM

3 heavy Thrusters

1 Rope Climb



FREITAG 02.08.2019


CROSSFIT


STRENGTH

Bench Press

5 x 12

90" Rest


WOD - 20' EMOM

0. Row 15/12cal

0. Alt. DB-Curls 10/Arm

0. Suitcase Lunges 8/Leg

0. 12-15 GHD-Sit Ups

0. 20-30 Ring/TRX Rows


CF-ENDURANCE

WOD A - Row a 3K [cap 15']

WOD B - Ski a 3K [cap 15']

WOD C - Run a 3K [cap 20']

*first complete WOD A & B

*3' Rest betw WODs


SAMSTAG 03.08.2019


TEAM WORKOUT


STRENGTH

15' E3MOM

10 Deadlifts @ BW

15T2B


WOD - for Time in Teams of 2


21-15-9

Sync. Goblet Squats

alt. Burpees over the Partner


into 2 RNDs 0f

300m BD-Carry (I go - you go)

600m Run


into 21-15-9

Sync. Wall Balls 10/6

Alt. Box Jumps

*20m sync. DB-Suitcase Lunges betw. RNDs

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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