WORKOUT KW4

MONTAG 20.01.2020


CROSSFIT


STRENGTH

Bench Press

10-8-6-4-2-2-2

*work up to 90% of 1RM


WOD – for Time

21-15-9

T2B

KB-Snatches 24/16

*30 Burpees Box Jumps betw. RNDs!


CF-ENDURANCE


40‘ AMRAP in Teams of 2

2 Ring MU´s/ 4 C2Bs

4 HSPUs/ 8 DB-Strict Press

8 KB-American Swings 24/16

*one RND you one RND me!



DIENSTAG 21.01.2020


CROSSFIT


STRENGTH

OH-Squat

work up to a heavy Set of 6

then 10‘ E2MOM

6 OH Squats 10‘‘ Rest into 3 OH Squats


WOD – 3RFT

50 Double Unders

15 DB- Hang C&J´s


FINISHER – 3 RNDs of

1‘ Plank

20 Sit Ups

30‘‘ Plank right

20 Sit Ups

30‘‘ Plank left



MITTWOCH 22.01.2020


STRENGTH A

Reverse Lunges

4 x 8/8


STRENGTH B

3 x 50m heavy DB-Farmers Carry


WOD – 4RFT

30cal. Row/Ski

2 RNDs of “Cindy“

5 Pull Ups

10 Push Ups

15 Air Squats


CF-SKILLS & GYMNASTICS


Kipping Technique

· T2B/K2E

· Pull Up

· Muscle Up


PRACTICE: 10‘ EMOM

1 Muscle Up or 5 K2E/T2B



DONNERSTAG 23.01.2020


STRENGTH

4 Supersets of

7 Seated BB-Good Mornings

7 Bent over Rows

2‘ Rest


WOD – 7‘ AMRAP

25 Double Unders

10 Burpee Box Jumps


WOD B – 7‘ AMRAP

7 T2B

7 Push Ups


CF-INTERMEDIATE


STRENGTH A

Strict Press

7-7-7-7-7


STRENGTH B

10‘ EMOM

even: 6-8 Inverted Rows

odd: 6-8 Push Ups


WOD – 12‘ AMRAP

6 K2E

6 KB-High Pulls 16/12

12 Box Jumps or weighted Step Ups



FREITAG 24.01.2020


CROSSFIT


STRENGTH A

Strict Press

7-7-7-7-7


STRENGTH B

Weighted Pull Ups

15 x 2

Rest 30‘‘ after every Set of 2!


WOD – 3 RNDs of

1‘ Burpee Bar Touches

1‘ Double Unders

1‘ Box Jumps

1‘ Push Press 20/15

1‘ Rest


CF-ENDURANCE


WOD A - 5 RFT

21cal Row

15 Double Unders

9 Burpees over the Rower


WOD B - 5RFT

21cal Ski

15 Sit Ups

9 Box Jump overs



SAMSTAG 25.01.2020


TEAM WORKOUT


STRENGTH

12‘ EMOM

even: 12 Double KB-Swings

odd: 4 Deadlifts 100/70


WOD – for Time as a Team!

Finish 500cal Air Bike

*one Buddy works on cal

*rest of the Team does one RND of:

3 Hang Power Cleans

7 Push Ups

21 Double Unders



SONNTAG 26.01.2020

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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