WORKOUT KW34

MONTAG 17.08.2020


CROSSFIT


CORE-STRENGTH

3 Supersets of

10 Straight Arm KB-Russian Twists

10 Tall Plank KB-Pull Throuhg

10 KB-Russian Twists

15-20 KB loaded L-Crunch

2' Rest betw. sets!


WOD: 3 RFT

21 Wall balls 10/6

14 Toes to bar

7 Deadlifts 100/70

2' Rest betw. RNDs


CF-INTERMEDIATE


CORE-STRENGTH

3 Supersets of

6-8 Straight Arm KB-Russian Twists

6-8 Tall Plank KB-Pull Throuhg

6-8 KB-Russian Twists

12-15 KB loaded L-Crunch

2' Rest betw. sets!


WOD: 3 RFT

21 Wall balls 6/4

14 K2E

7 Deadlifts

2' Rest betw. RNDs

DIENSTAG 18.08.2020

CROSSFIT

STRENGTH A

Seated DB-Strict Press

4 x 8-12


STRENGTH B

Seated DB-lateral Raises

3 x 8-12


WOD: 5 RFT

5 Power Snatches 50/30

10 cal. Row/Ski

5 Burpees over the Bar

MITTWOCH 19.08.2020


STRENGTH

Work up to your 10RM Back Squat [cap 10']

into: 20 single rep Back Squats @ your 10RM

Max. 5-10" rest after each rep!

WOD: 3 RFT

300m Run

into: 3 RNDs of "Cindy"

5 Pull Ups

10 Push Ups

15 Air Squats


CF-INTERMEDIATE


STRENGTH

Work up to your 10RM Back Squat [cap 10']

into: 20 single rep Back Squats @ your 10RM

Max. 5-10" rest after each rep!


WOD: 3 RFT

150m Run

into: 2 RNDs of "Cindy"

5 Pull Ups

10 Push Ups

15 Air Squats



Donnerstag 20.08.2020


CROSSFIT


STRENGTH

15' E3MOM

10-15 Bench Press @70%

into: AMRAP Bodyweight Pull Ups


WOD A: 2 RFT [cap 20']

60/45cal. Row/Ski

30 Wall Balls 10/6

15 Devil Press 20/15


CF-INTERMEDIATE


STRENGTH

12' E3MOM

8-12 Bench Press @70%

into: AMRAP Bodyweight Pull Ups or Ring Rows


WOD A: 2 RFT [cap 20']

40/25cal. Row/Ski

20 Wall Balls 6/4

10 Devil Press

FREITAG 21.08.2020


SKILL/STRENGTH

Handstand

  • Hold

  • Walk


WOD: 6 RNDs - each for time

5/5 DB-Snatches 25/17,5

10m Handstand Walk or 30" Hold

150m Run AFAP

2' Rest

SAMSTAG 22.08.2020

FUN DAY


STRENGTH/SKILL

Prep for WOD!

WOD in Teams of 2


Buy in 150 Partner Wall Balls

*every time you break

10 Deadlifts 40/25

Into the Clean ladder for time:

Men:

RND1: 12x20kg

RND2: 10x30kg

RND3: 8x40kg

RND4: 6x50kg

RND5: 4x60kg

RND6: 2x70kg

RND7: 1x80kg


Women:

RND1: 12x15kg

RND2: 10x20kg

RND3: 8x25kg

RND4: 6x30kg

RND5: 4x35kg

RND6: 2x40kg

RND7: 1x45kg


I go, you go! 12-10-8-6.. usw. reps/person!

*if both of you fail - 20 Burpees/RND!

*Run 300m after every RND

SONNTAG 23.08.2020


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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