WORKOUT KW35

MONTAG 26.08.2019


CROSSFIT


STRENGTH

A: 3 Sets of

6/6 Single Leg KB-Deadlifts

*increase Weight


B: 3 Sets of

6/6 half kneeling KB-Shoulder Presses

*increase Weight


max. 1' Rest betw. Sets!


C: 10 RNDs of

2 Back Squats @95% of 1RM

max. 30sec. Rest betw Sets

*work in Teams of 2


WOD - for Time [cap 15']

50 Push Ups

500m Ski

50 Pull Ups

500m Row

50 Air Squats


CF-ENDURANCE


WOD - 30 RFT [cap 45min]

5 Push Ups

7 KB-Russian Swings

9 cal Row/Ski


DIENSTAG 27.08.2019


CROSSFIT


SKILL/STRENGTH

A: 5 Sets of

5 Snatch Balance

*increase Weight if possible


B: 5 Sets of

6 Hang power Snatches

*increase Weight if possible


WOD - 2 x 5' AMRAP

5 Ring Muscle Ups/C2B Pull Ups

2 Deadlifts 120/80

3min Rest betw. AMRAPS



MITTWOCH 28.08.2019


CROSSFIT


SKILL/STRENGTH

3 Complexes of

5/5 KB-Deadlifts (single Arm)

5/5 KB-Russian Swings (single Arm)

5/5 KB-Clean & Jerks (swinging)

*(5-5-5 left then 5-5-5 right)

*1' Rest betw RNDs


WOD - 8RFT [cap 16']

10 Burpees

5 Wall Balls 10/6


CF-SKILLS & GYMNASTICS


SKILL

Kipping Technique

- T2B

- Pull Ups

- Muscle Up Ring/Bar



DONNERSTAG 29.08.2019


CROSSFIT


STRENGTH

5 Sets of

Push Press

*work up to a heavy Set of 8


WOD - for Time [cap 15']

100 Deadlifts 80/65

*every time you break - 50 Double Unders


STRENGTH CLUB


STRENGTH A

Seated DB-Strict Press

5 x 8


STRENGTH B

Lateral DB-Raises

5 x 12


STRENGTH C

DB-Shrugs

5 x 15



FREITAG 30.08.2019


CROSSFIT


STRENGHT

Front Squat

8-8-8-8-8-8

2' Rest betw Sets


WOD - 12'EMOM

min 1) 12/9cal. Row

min 2) 15 C2B Pull Ups

min 3) 12/9cal Ski

min 4) 15 Push Press 45/30


CF-ENDURANCE


WOD A - 12' AMRAP

Run 300m

12 KB Swings

12 Pull Ups


WOD B - 12' AMRAP

Row 300m

12 Push Ups

24 Double Unders


WOD C - 12' AMRAP

Ski 300m

12 Box Jumps

12 Wall Balls 10/6


FINISHER

3 RNDs of

10 Strict T2B

10 Double Crunches

30sec. Star Plank right

30sec. Star Plank left



SAMSTAG 31.08.2019


SKILL/STRENGTH

5 Sets of

3 Deadlifts

2 Hang Power Cleans

1 Hang Squat Clean

*work up to a heavy Complex!


WOD - 30' AMRAP sync. in Teams of 5

250 Wall Balls

200 Deadlifts

150 Sit Ups

100 Box Jumps

50 Burpees



SONNTAG 01.09.2019


FREE TRAINING!!

Pumpen Sie sonst schrumpfen Sie!!

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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