WORKOUT KW31

MONTAG 27.07.2020


CROSSFIT


STRENGTH: 10' E2MOM

4 Snatchgrip Deadlifts

3 Hang Power Snatches

2 OH-Squats


WOD: 20' EMOM

5 Push Ups

5 Up Downs

5 Lunges


CF-INTERMEDIATE


STRENGTH: 10' E2MOM

4 Deadlifts

3 Hang Power Cleans

2 Push Press


WOD: 15' EMOM

3 Push Ups

3 Up Downs

3 Lunges



DIENSTAG 28.07.2020


CROSSFIT


STRENGTH: 4 Supersets of

8 BB-Bent over Rows

8 DB-Bench Press


WOD: 12' AMRAP

12 T2B

9 Deadlifts

6 Hang Power Cleans

3 Push Press

*use a 60/40kg BB



MITTWOCH 29.07.2020


CROSSFIT


STRENGTH/SKILL

Basic Technique


WOD: 40' E4MOM

30 Air Squats

20 Sit Ups

10 Burpees


CF-INTERMEDIATE


SKILL

Basic Technique


WOD: 28' E4MOM

21 Air Squats

14 Sit Ups

7 Burpees



DONNERSTAG 30.07.2020


CROSSFIT


SKILL

Double Under


STRENGTH

Single Leg Deadlift

6 x 3/3

into 20'' Dead Hang after each Set!


WOD: 4 RFT

40 Double unders

14 Push Press 42,5/30

7 C2B Pull Ups


CF-INTERMEDIATE


SKILL

Double Under


STRENGTH

Single Leg Deadlift

6 x 3/3

into 20'' Dead Hang after each Set!


WOD: 4 RFT

20 Double unders

10 Push Press

5 strict Pull Ups



FREITAG 31.07.2020


CROSSFIT


STRENGTH: 4 Supersets of

12 Weighted Push Ups

1/1 Turkish Get Up


WOD: 4 RNDs 3' on/3'off

10 Front Squats 60/40

10 Box Jumps

Rest of time: Row/Ski for cal.



SAMSTAG 01.08.2020


FUN DAY


STRENGTH

Strict Press

5-5-5-4-4-3

5 Weighted Pull Ups after each Set


WOD: 3 RFT

8 DB Thrusters

8 Up-Downs

8 DB GT2OH

8 Up-Downs

8 DB Hang Snatches

8 Up-Downs

8 DB Squats

8 Up-Downs

8 Renegade Rows (4 each Side)

8 Up-Downs

*use two 22,5/15kg DBs



SONNTAG 02.08.2020


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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