WORKOUT KW37

MONTAG 07.09.2020


CROSSFIT


STRENGTH

Strict Press

8-8-8-8 + Drop Set


WOD: for time

50 Wall Balls

10 DB-Snatches

40 Wall Balls

10 DB-Snatches

30 Wall Balls

10 DB-Snatches

20 Wall Balls

10 DB-Snatches

10 Wall Balls

*use a 10/6kg WB & a 22,5/15kg DB


CF-INTERMEDIATE


STRENGTH

Strict Press

8-8-8-8 + Drop Set


WOD: for time

40 Wall Balls

8 DB-Snatches

30 Wall Balls

8 DB-Snatches

20 Wall Balls

8 DB-Snatches

10 Wall Balls

8 DB-Snatches

5 Wall Balls

DIENSTAG 08.09.2020


CROSSFIT


STRENGTH A

Back Squat

7-7-7-7

STRENGTH B

Split Squat

3 x 8-12 each leg

WOD: for time

3 RNDs of

21 Push Ups

15 cal. Row/Ski/Bike

9 Thrusters 45/30

MITTWOCH 09.09.2020


CROSSFIT


WARM UP & SKILL

C&J BB-Cycling

STRENGTH A

Banded KB-loaded Bench Press

4 x 10-15


STRENGTH B

Reverse DB-Flys

3 x 8-15


WOD 15' E3MOM

15 C&J‘s 40/30

12 Burpee Box Jumps

9 T2B


CF-INTERMEDIATE

WARM UP & SKILL

C&J BB-Cycling

STRENGTH A

Banded KB-loaded Bench Press

4 x 10-15


STRENGTH B

Reverse DB-Flys

3 x 8-15


WOD 12' E3MOM

12 Hang Power Cleans 40/30

9 Burpee Box Jumps

6 T2B/K2E

DONNERSTAG 10.09.2020


CROSSFIT


CORE STRENGTH

3 RNDs of

10-15 KB Loades L-Crunches

15-20 Pike Leg lift overs

20-25 KB-Loaded Flutter Kicks

2' Rest

WOD: 30' EMOM

min 1: 10/8cal. Row

min 2: Plank

min 3: 10/8cal. Ski

min 4: Side Planl R

min 5: 10/8cal. Bike

min 6: Side Plank L

*try to hold your Planks at least 30-45"


CF-INTERMEDIATE

CORE STRENGTH

3 RNDs of

8-10 KB Loades L-Crunches

12-15 Pike Leg lift overs

15-20 KB-Loaded Flutter Kicks

2' Rest


WOD: 24' EMOM

min 1: 8/6cal. Row

min 2: Plank

min 3: 8/6cal. Ski

min 4: Side Planl R

min 5: 8/6cal. Bike

min 6: Side Plank L

*try to hold your Planks at least 30"

FREITAG 11.09.2020


STRENGTH

Deadlift

7-7-5-5-3-3


WOD: "Jackie" for time

1000m Row

50 Thrusters 20/15

30 Pull Ups

SAMSTAG 12.09.2020

FUN DAY

STRENGTH

Tire Flips

5 x 3-5


Outdoor Team Competition, in teams of 2


WOD A: for time

10 Burpee Box Jump overs

20 Air Squats

40 KB-Swings 24/16

150m Row

WOD B: for time

10 D-Ball Cleans

20 Push Ups

40 Double Unders

150m Run AFAP


WOD C: for time

10m Tire Flips

20 Push Press 40/30

40 Wall Balls 10/6

150m Ski

SONNTAG 13.09.2020

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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