WORKOUT KW36

MONTAG 02.09.2019


CROSSFIT


STRENGTH A

15min E3MOM

5 heavy Bench Press


STRENGTH B

3 x AMRAP

Alt. DB-Curls


WOD - 12' AMRAP

6 Wall Balls 10/6

9 T2B/K2E

12 Deadlifts 70/55


CF-ENDURANCE


WOD A - not for Time [cap 25']

1K easy Row

250m AFAP

1K easy Row

250m AFAP

1K easy Row

250m AFAP

1K easy Row


5min Rest

WOD B - not for Time [cap 25']

1K easy Ski

250m AFAP

1K easy Ski

250m AFAP

1K easy Ski

250m AFAP

1K easy Ski



DIENSTAG 03.09.2019


CROSSFIT


STRENGTH

Paused Front Squats @ 80-85% of 1RM

6 x 3


WOD - for Time [cap 18']

buy in: 50 Wall Balls

3 RNDs of

40 Double Unders

20 Push Ups

10 Devil Press 20/15

cash out: Run 5 Box RNDs



MITTWOCH 04.09.2019


CROSSFIT


SKILL/STRENGTH

15min E3MOM

8 Clean & Jerk


WOD - 4 RFT

500m Row/Ski

10 DB-Deadlifts

10 DB HPC

10 DB-Push Press

Work with a 20/15kg DB


CF-SKILLS & GYMNASTICS


Kipping Technique

- T2B

- Pull Ups

- Muscle Up Ring/Bar



DONNERSTAG 05.09.2019


CROSSFIT


STRENGTH

TEMPO Deadlift

6 x 3


WOD - 2RFT

21 T2B

15cal Row/ski

9 Thrusters 50/35


STRENGTH CLUB


STRENGTH A

Reverse Back Rack Lunges

5 x 6/6


STRENGTH B

4 Supersets of

10/10 Single Leg Rumanian Deadlifts

15-20 Hip Thrusts


FINISHER

3 RNDs of

30-40'' Wall Sit

15-20 Wall Balls

1' Rest



FREITAG 06.09.2019


CROSSFIT

SKILL/STRENGTH

Turkish Get Up

4 x 3/3


STRENGTH

12' E2MOM

6 Strict Press


WOD - 12' AMRAP

6 strict HSPUs

4 HPC 70/55

2 Jerks (Push or Split) 70/55


CF-ENDURANCE


WOD – “Buddy Murph“

in Teams of 4

1600m Run (whole Team)

2 RNDs of

100 Pull Ups (25 p.P - 2 work/2 rest)

200 Push Ups (50 p.P 2 work/2 rest)

300 Squats (75 p.P 2 work/2 rest)

1600m Run (whole Team)

*1600m Run = 2 x Schinnerlrunde + 1 Boxrunde



SAMSTAG 07.09.2019


TEAM WORKOUT


STRENGTH A

4 x AMRAP

D-Ball Squats 20/10


STRENGTH B

4 x 150m KB-Carry


WOD - in Teams of 4

12 sync. Burpees over the Bar

12 sync. Partner Deadlifts

300m Run



SONNTAG 08.09.2019


FREE TRAINING!!

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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