WORKOUT KW35

MONTAG 24.08.2020


CROSSFIT


STRENHTG A

Weighted seated Good Mornings

8-8-8-8-8


STRENGTH B

BB-Calf Raises

3 x AMRAP


WOD: 15' E3MOM

7 DB-Burpees 20/15

7 Strict Pull Ups

14 Box Jumps


CF-INTERMEDIATE


STRENHTG A

Weighted seated Good Mornings

8-8-8-8


STRENGTH B

BB-Calf Raises

3 x AMRAP


WOD: 15' E3MOM

5 DB-Burpees 20/15

5 Strict Pull Ups

10 Box Jumps



DIENSTAG 25.08.2020


CROSSFIT


SKILL/STRENGTH Clean Complex

3 x 3 Muscle Cleans

4 x 2 Power Cleans

5 x 1 Squat Clean


WOD: for time [cap 20']

50 DB-Squats 20/15

50 Push Ups

50 DB-Push Press 20/15

50 Sit Ups

50 DB-Deadlifts 20/15



MITTWOCH 26.08.2020


CROSSFIT


STRENGTH

12' E2MOM

5/5 Pistols (weighted if possible)

*12' work on your Pistols if you cant do them!


WOD: 20' EMOM

min 1: 2-3 Rope Climbs

min 2: 10-15 GHD-Sit Ups

min 3: 10-15 Push Press 40/25

min 4: 50 Double Unders

min 5: 15 Wall Balls 10/6


CF-INTERMEDIATE


STRENGTH

10' E2MOM

5/5 Pistols (weighted if possible)

*10' work on your Pistols if you cant do them!


WOD: 20' EMOM

min 1: 1-2 Rope Climbs

min 2: 8-12 GHD-Sit Ups

min 3: 8-12 Push Press 40/25

min 4: 30 Double Unders

min 5: 10-15 Wall Balls 10/6



DONNERSTAG 27.08.2020


CROSSFIT


STRENGTH A

BB-Shrugs

5 x 8-12


STRENGTH B

3 Supersets of

10/10 Alt. KB-Top Down Curls

10 Crush Grip Pallof Presses


WOD. 12' AMRAP

30 Double Unders

12 Deadlifts

6 Push Press

*use a 60/40kg BB


CF-INTERMEDIATE


CROSSFIT


STRENGTH A

BB-Shrugs

8-8-8-8-8


STRENGTH B

3 Supersets of

8/8 Alt. KB-Top Down Curls

8 Crush Grip Pallof Presses


WOD: 12' AMRAP

20 Double Unders

8 Deadlifts

4 Push Press



FREITAG 28.08.2020


CROSSFIT


STRENGTH

Front Squat

10-10-10-10-10


WOD: 15' E3MOM

12 HSPUs

300m Run/Row/Ski/Bike

AMRAP T2B



SAMSTAG 29.08.2020


FUN DAY


STRENGTH A

4 RNDs of

8 Strict Press + AMRAP Push Press


STRENGTH B

Dual KB-Bent Over Reverse Flys

12-12-12-12


WOD: "LOREDO"

6 RFT

24 Air Squats

24 Push Ups

24 Walking Lunges

400m Run


FINISHER:

6' Plank as a team!

1st break: 3 Burpees

2nd break: 6 Burpees

3rd break and more: 12 Burpees

*whole team!



SONNTAG 30.08.2020


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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