WORKOUT KW33

MONTAG 12.08.2019


CROSSFIT


STRENGTH

10' EMOM

even: 8 strict T2B

odd: 5 strict HSPUs


WOD - 4 x 3min AMRAP

2 Bar Muscle Ups/C2Bs

4 Power Cleans 60/45

6 Deadlifts


CF-ENDURANCE


WOD - 50min AMRAP

250m Row/Ski

15 KB-American Swings

15 Air Squats



DIENSTAG 13.08.2019


CROSSFIT


STRENGTH A

10' E2MOM

8 Weighted Push Ups


STRENGTH B

10' E2MOM

8 DB-Bent over Rows


WOD - for Time

400m Ski

33KB S2OH 16/12

8m Handstand Walk/16m Bear Crawl

400m Row

33 KB S2OH 16/12

8m Handstand Walk/16m Bear Crawl



MITTWOCH 14.08.2019


CROSSFIT


STRENGTH

12' E2MOM Press Complex

2 Push Press

4 Push Jerks


WOD - 2RNDs of

2' AMRAP

10 Goblet Squats

200m Row

AMRAP Goblet Squats 24/16

3' Rest


2' AMRAP

10 Pull Ups

200m Ski

AMRAP Pull Ups

3' Rest


CF-SKILLS & GYMNASTICS


GHD- Hip Extension

GHD- Back Extension

GHT- Sit Up


Pull Up Strength



DONNERSTAG 15.08.2019


FREE GYM!



FREITAG 16.08.2019


CROSSFIT


STRENGTH

12' E2MOM

3-5 Wall Climbs


WOD - for Time [cap 20']

10-9-8-7-6-5-4-3-2-1

DB-Deadlift

DB-Floor Press

DB-Squat Clean

(Choose one Weight for all Movements)


CF-ENDURANCE


WOD - "Running Annie" for Time [cap 30']

50-40-30-20-10

Double Unders

Sit Ups

3 RNDs around the Box after each Set


TABATA I

Heel Touches

Flutter Kicks


TABATA II

Push Ups

Air Squats


TABATA III

Burpee Pull Ups

Wall Sit



SAMSTAG 17.08.2019


TEAM WORKOUT


STRENGTH

Find your 1RM Front Squat [cap 25']


WOD - for Time in Teams of 2

Buy in - 100 sync. Air Squats

30 Wall Balls 10/6

30 Deadlifts 60/45

30cal Row

30 Power Cleans 60/45

Cash out - 100 sync. Air Squats



SONNTAG 18.08.2019


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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