WORKOUT KW38

MONTAG 14.09.2020


CROSSFIT


STRENGTH

Front Rack Lunges

10-10-10-10

*20 steps KB-loaded Death March


WOD: 12' AMRAP

10 Double KB-Cleans 20/12

15 Double KB-Push Press 20/12

20 KB-Step Ups 20/12 (low box)

*E2MOM: 12 T2Bs


CF-INTERMEDIATE


STRENGTH

Front Rack Lunges

10-10-10-10

20 steps KB-loaded Death March

WOD: 12' AMRAP

6 Double KB-Cleans

9 Double KB-Push Press

12 KB-Step Ups (low box)

*E2MOM: 8 K2Es/Sit Ups

DIENSTAG 15.09.2020


CROSSFIT


STRENGTH: 14' E2MOM

5-7 Pull Ups @ BW

or 3-5 weighted


WOD: 15' AMRAP

6 Pistols

12 alt. DB-Snatches 22,5/15

18 Sit Ups

MITTWOCH 16.09.2020


CROSSFIT


STRENGTH 15' E3MOM

5 Deadlifts


WOD-WUP/SKILL: Thruster


WOD: "Fran" for time

21-15-9

Thrusters 40/30

Pull Up



DONNERSTAG 17.09.2020


CROSSFIT


SKILL [cap 12']

Handstand Push Up

STRENGTH 12' EMOM

even: 3-5 HSPUs

odd: 6-8 Pistols


WOD: 20' AMRAP

12/8cal. Row/Ski

12 D-Ball over the Shoulder 20/10

24 Double Unders

*E2MOM: 3 HSPUs


FREITAG 18.09.2020

CROSSFIT


WOD: "The Seven" 7 RFT [cap 50']

7 HSPUs

7 Thrusters 40/30

7 K2E

7 Deadlifts 110/75

7 Burpees

7 KB-Swings 24/16

7 Pull Ups


SAMSTAG 19.09.2020


FUN DAY


STRENGTH:

Work up to 90% of yor 1RM Push Press [cap 10']

Into:

15' E3MOM

3-5 Push Press @90%


WOD A: 10' AMRAP

400m Row

max rep Air Squats


WOD B: 10' AMRAP

400m Ski

max reps Push Ups


WOD C: 10' AMRAP

400m Run

max rep Pull Ups


*rest 5' betw. WODs



SONNTAG 20.09.2020


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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