WORKOUT KW38

MONTAG 16.09.2019


CROSSFIT


STRENGTH A

Reverse Lunges

4 x 6/6


STRENGTH B

BB-Box Step Ups

4 x 6/6


WOD – 12‘ AMRAP

21 Wall Balls 10/6

15 D-Ball over Shoulder

9 DB-Deadlifts 25/17,5


CF-ENDURANCE

WOD – Row Challenge

60' Row as far as possible


DIESTAG 17.09.2019


STRENGTH

4 Supersets of

8 DB-Bench Press

8 Chainsaw Row


WOD – 2RFT

20cal. Row

20 Deadlifts 70/55

20 Wall Balls 10/6

20cal. Ski

20 Burpees

20 Pull Ups



MITTWOCH 18.09.2019


CROSSFIT


STRENGTH

Paused Front Squats

6 x 3


WOD – 20‘ EMOM

1) 2-3 Rope Climbs

2) 10-15 GHD-Sit Ups

3) 30‘‘ Battling Ropes

4) 10-15 Box Jump overs

5) 30‘‘ Double Unders


CF-SKILL

Your Choice!

(max. 2 Exercises)



DONNERSTAG 19.09.2019


CROSSFIT


STRENGTH

Deadlift

12-12-10-8-6-4-2-1-1-1

*work up to 90% of 1RM


WOD – Happy B-Day Agnes =)

‘‘Dirty Thirty‘‘ for Time:

30 Box Jumps

30 Jumping Pull Ups

30 KB-Swings 24/16

30 Lunges

30 K2E

30 Push Press

30 Back Extensions

30 Wall Balls 10/6

30 Burpees

30 Double Unders


STRENGTH CLUB


STRENGTH A

Preacher Curls

3 x AMRAP l/r


STREENGTH B

Standing Filly Press

3 x 8/8


STRENGTH C

3 Supersets of

15 GHD-Sit Ups

10 GHD-Back Extensions



FREITAG 20.09.2019


SKILL/STRENGTH

Sumo Deadlift High Pull

5 x 8-12


WOD – 6RFT

5 KB-High Pulls 24/16

10 Push Press 40/25

15 Sit Ups


CF-ENDURANCE

WOD – Ski Challenge

60' Ski as far as possible



SAMSTAG 21.09.2019


STRENGTH

5 Supersets of

6 BB-Strict Press

12 lat. DB-Raises


WOD – in Teams of 2

‘‘extended BARBARA‘‘ 8 RNDs for Time

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

2‘ Rest

*50/50 I go – you go!



SONNTAG 22.09.2019


PUMPEN IM FREE GYM

Dominik Bubenicek

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3430 Tulln an der Donau

office@crossfit3430.com

Mobil | 0676 93 49 409

Fax | 02742 27 409-9

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