WORKOUT KW33

MONTAG 10.08.2020


CROSSFIT

STRENGTH

3 Supersets of

12 KB-Rope Rows

AMRAP Push Ups (weighted if possible)


WOD: for time

4 RNDs of

4 DB-Squat Cleans 22,5/15

8 Dips


into: 3 RNDs of

5 Burpees

10 T2B


into: 2 RNDs of

150m Run

10 Thrusters 40/25

15 C2B Pull Ups

CF-INTERMEDIATE


STRENGTH

3 Supersets of

12 KB-Rope Rows

AMRAP Push Ups


WOD: for time

3 RNDs of

4 DB Cleans

8 Dips


into: 2 RNDs of

5 Burpees

10 K2E


into: 1 RND of

150m Run

15 Thrusters 40/25

20 Pull Ups

DIENSTAG 11.08.2020


CROSSFIT


STRENGTH

Front Squat

7-7-7-7-7


WOD: "NATE" 20' AMRAP

2 Ring Muscle Ups

4 HSPUs

8 KB-Swings 24/16


Scaled: 20' AMRAP

2 Strict Pull Ups

4 Push Press

8 KB-Swings

MITTWOCH 12.08.2020


CROSSFIT


STRENGTH

15' E3MOM

3 Strict Press

(find your 3RM!)


WOD: for time

Buy in: 600m Run

into 3 RFT

21 Sit Ups

15 Double Unders

9 Hang Power Cleans 70/50

Buy out: 50 unbroken KB-Russian Swings

*if you break - 25 Burpees!


CF-INTERMEDIATE

STRENGTH

15' E3MOM

3 Strict Press

(find your 3RM!)


WOD: for time

Buy in: 300m Run

into 2 RFT

21 Sit Ups

15 Double Unders

9 Hang Power Cleans

Buy out: 40 unbroken KB-Russian Swings

*if you break - 15 Burpees!

DONNERSTAG 13.08.2020


STRENGTH

3 RNDs of

8-10 Back Squats @70%

12/12 Foot elevated Split Squat Jumps

12/12 Hand supported single Leg DB-RDL

3' Rest

WOD: for time

100 Push Ups

*every time you break

15 Box Jumps (high Box if possible!)


CF-INTERMEDIATE


STRENGTH

3 RNDs of

6-8 Back Squats @70%

8/8 Foot elevated Split Squat Jumps

8/8 Hand supported single Leg DB-RDL

3' Rest


WOD: for time

70 Push Ups

*every time you break

10 Box Jumps

FREITAG 14.08.2020


CROSSFIT


STRENGTH

Deadlift

5-5-5-5-5

*5 Tire Flips after each set!


WOD A: 6' AMRAP

12/9cal. Ski

6 T2B


WOD B: 6' AMRAP

12/10cal. Row

6 HSPUs


WOD C: 6' AMRAP

150m Run

6 Bar Muscle Ups


*3' Rest betw. WODs!

SAMSTAG 15.08.2020


FREE GYM



SONNTAG 16.08.2020


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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