WORKOUT KW32

MONTAG 03.08.2020


CROSSFIT


STRENGTH

Back Squat

5-5-5-5-5

*20m weighted Walking Lunges after each set!

WOD: for time

100 Wall Balls 10/6

*every time you break

20/15cal. Row/Ski

CF-INTERMEDIATE


STRENGTH

Back Squat

5-5-5-5-5

*10m weighted Walking Lunges after each set!


WOD: for time

70 Wall Balls

*every time you break

15/10cal. Row/Ski

DIENSTAG 04.08.2020


STRENGTH

Weighted Pull Ups

3-3-2-2-2-1-1-1-1-1-1

*work as heavy as possible!

*max. 60" rest betw. sets!


WOD: 3 RNDs

15 K2E

12 DB-Snatches 22,5/15

9 Hand release Push Ups

MITTWOCH 05.08.2020


CROSSFIT


STRENGTH

12' E2MOM

3/3 KB-Complex

1 Single Arm Squat Clean

1 Single Arm Russian Swing

1 Single Arm Snatch

1 Single Arm OH-Reverse Lunge

*increase weight every RND!


ENDURANCE

00:00-05:00

50 Burpees

05:00-10:00

150 Air Squats

10:00-15:00

200 Double Unders

15:00-20:00

150 Ring Rows

20:00-25:00

50 Push Ups

25:00-30:00

1K Run

*Rest of time - Ski or Row (each RND)


CF-ENDURANCE


STRENGTH

10' E2MOM

2/2 KB-Complex

1 Single Arm Squat Clean

1 Single Arm Russian Swing

1 Single Arm Snatch

1 Single Arm OH-Reverse Lunge

*increase weight every RND!

ENDURANCE

00:00-05:00

30 Burpees

05:00-10:00

100 Air Squats

10:00-15:00

150 Double- Mixed or Single Unders

15:00-20:00

100 Ring Rows

20:00-25:00

30 Push Ups

25:00-30:00

800m Run

*Rest of time - Ski or Row (each RND)

DONNERSTAG 06.08.2020


CROSSFIT


STRENGTH

Bench Press

5-5-5-5

1/1 Turkish Get Up after each Set!


WOD: 4 RFT

15/10cal Row/Ski

10 Deadlifts 100/70

5 Ring Muscle Ups


CF-INTERMEDIATE


STRENGTH

Bench Press

5-5-5-5

1/1 Turkish Get Up after each Set!

WOD: 4 RFT

15/10cal. Row/Ski

10 Deadlifts

5 C2B Pull Ups

FREITAG 07.08.2020


CROSSFIT


STRENGTH

Toes to Bar

10-10-10-10

20" Hollow Hold after each set!

WOD: 4 RNDs

20 KB Gorilla Rows

15 Double KB-Russian Swings

10 KB-Squats *use 2 24/16kg KBs!


SAMSTAG 08.08.2020


FUN DAY


WOD: im teams of 2

Buy in: 3000m row

Buddy A: works on distance

Buddy B: 150m DB-Carry

*change every RND!


120 Thrusters 40/25

100 Push Ups

80 Hang Power Cleans 60/40

60 Pull Ups

40 Deadlifts 80/60

20 HSPUs


3000m Med Ball Run 10/6

*1 Med Ball/Team

*alternating med Ball Carry!

SONNTAG 09.08.2020


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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