WORKOUT KW39

MONTAG 21.09.2020


CROSSFIT


STRENGTH A: 6' EMOM

even: Hang L-Sit Hold (ALAP)

odd: AMRAP Push Ups


STRENGTH B: 8' E2MOM

8 Rom. Deadlifts

6 Bent over Rows


WOD: for time in teams of 2 [cap 18']

90 Push Press

90 Pull Ups

90cal. Row

*hold a Plank while your partner works on calories!


CF-INTERMEDIATE


STRENGTH A: 6' EMOM

even: Hang L-Sit or Knee Tuck Hold (ALAP)

odd: AMRAP Push Ups


STRENGTH B: 8' E2MOM

8 Rom. Deadlifts

6 Bent over Rows


WOD: for time in teams of 2 [cap 18']

70 Push Press

70 Pull Ups

70cal. Row

*hold a Plank while your partner works on calories!

DIENSTAG 22.09.2020

CROSSFIT


STRENGTH

Back Squat

12-12-12-12-12

2' rest betw. sets!


WOD: 5 RFT

12 Wall Balls 10/6

24 DB-Deadlifts 22,5/15



MITTWOCH 23.09.2020


CROSSFIT


STRENGTH

DB-Bench Press

12-12-12-12


WOD: 12' EMOM

min 1: 6-8 Pistols

min 2: 10-15 GHD-Sit Ups

min 3: 12 DB-Snatches 22,5/15

min 4: 15 Hand release Push Ups


FINISHER: extended Tabata (12 RNDs total)

  1. Double Unders

  2. V-Ups

  3. Star Plank L

  4. Star Plank R


CF-INTERMEDIATE

STRENGTH

DB-Bench Press

12-12-12-12


WOD: 12' EMOM

min 1: 20 Air Squats

min 2: 8-12 GHD-Sit Ups

min 3: 8-12 DB-Snatches 22,5/15

min 4: 8-12 Push Ups


FINISHER: Tabata

  1. Single Unders/Double Unders

  2. Single Leg V-Ups

  3. Side Plank L

  4. Side Plank R



DONNERSTAG 24.09.2020

CROSSFIT


STRENGTH

Split Squat

5 x 8/8


WOD: 4 RFT

15 DB-Cleans 20/12,5

30 Double Unders

15 Toes to Hands

300m Run


CF-INTERMEDIATE


STRENGTH

Split Squat

4 x 8/8


WOD: 4 RFT

10 DB-Cleans 20/12,5

20 Double Unders

10 Toes to Hands

150m Run

FREITAG 25.09.2020


CROSSFIT


STRENGTH A

Strict Press

6-6-6-6


STRENGTH B

Chin Up

4 x AMRAP

WOD: 3 RNDs each for time

15/12cal. Row

15 C&J‘s

15/12cal. Ski

15 T2B

1' rest!

SAMSTAG 26.09.2020

STRENGTH A

Find your 1RM BB-Curl


STRENGTH B

4 x 20m BB OH-Lunges


WOD: for time in teams of 4 ( 2 and 2)


Part A1

50 DB-Box Step Ups

50 Burpees


PART A2

40 Front Rack DB-Lunges

40 Push Ups


PART A3

30 sync Sit Ups

30 Deadlifts 100/70


PART A4

20 C2B Pull Ups

20 Front Squats 50/35


PART A5

10 Devil Press

10 Thrusters 50/35


PART B1

cal Ski


PART B2

cal. Row


PART B3

Run


PART B4

Plank

PART B5

Burpees

SONNTAG 27.09.2020


FREE GYM

(Box von 09:00-11:00 Uhr gesperrt!!)

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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