WORKOUT KW40

MONDAY 28/09/2020


CROSSFIT


CORE STRENGTH: 3 RNDs of

20 KB L-Crunches

30" KB Hollow Flutter Kicks

10/10 KB-Single Arm Cross Body Crunches

90" Rest betw. RNDs


STRENGTH: 12' E3MOM

5-8 Pull Ups (weightded if possible)

7 Strict Press

4 Push Press

2 Push Jerks

*Don‘t use the rig for the push complex!


WOD: for time

Buy in: 290m Row/Ski

into 5 Rnds of

5/5 DB Snatches 22,5/15

10 hang Power cleans 50/35

15 Air Squats

Buy Out 290m Row/Ski


CF-INTERMEDIATE

CORE STRENGTH: 3 RNDs for quality

15 KB L-Crunches

20" KB Hollow Flutter Kicks

8/8 KB-Single Arm Cross Body Crunches

90" Rest betw. RNDs


STRENGTH: 12' E3MOM

5 Pull Ups or 10 inverted Rows

5 Strict Press

3 Push Press

1 Push Jerks

*Don‘t use the rig for the push complex!


WOD: for time

Buy in: 290m Row/Ski

into 3 Rnds of

5/5 DB Snatches 22,5/15

10 hang Power cleans 50/35

15 Air Squats

Buy Out 290m Row/Ski

TUESDAY 29/09/2020


CROSSFIT


STRENGHT

Front Squat

8-8-8-8

*do 8/8 KB-Split Squats after each set!


WOD: for time [cap 20']

Buy in: 50 Burpees

into: 21-15-9

Power Snatches

Ring/Box Dips

Buy out: 100 alt. Lunges

*(Snatches @ light weight - focus on technique!!)

WEDNESDAY 30/09/2020


CROSSFIT


STRENGTH

Hip Thrusts

8-8-8-8

*30 Double KB-Swings after each Set!


WOD: 5 RFT

3 Deadlifts 120/90

7 HSPUs

21 Double Unders


FINISHER: TABATA (10 RNDs total)

  1. KB-Rope Bicep Curls

  2. Bent over DB T-Row (heavy)

  3. Incline crush grip DB-Bench Press

  4. DB crush grip Hollow Flutter Kicks

  5. Double Unders

THURSDAY 01/10/2020


CROSSFIT


SKILL A: Handstand Progression

SKILL B: V-Up Progression


WOD: for time

Buy in: max Handstand hold

into: 21-15-9

Push Ups

V-Ups

Buy out: Accumulate the time of your first Handstand hold.

*every time you break - do 10 strict Pull Ups!


CF-INTERMEDIATE


CROSSFIT

SKILL A: Handstand Progression


SKILL B: V-Up Progression


WOD: for time

max Handstand Hold

into: 21-15-9

Push Ups

V-Ups

Buy out: accumulate the time of your first Handstand hold.

*every time you break - do 10 strict Pull Ups!

FRIDAY 02/10/2020


CROSSFIT MONSTER MASH


WOD: for time - in teams of 2


20 RNDs of Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

*I go -you go!


10 RNDs of

7 Thrusters 30/20

5 Pull Ups

*I go - you go


5 RNDs of

20 Partner Wall Balls over the Rig

*5 sync Burpees betw RNDs

SATURDAY 03/10/2020


FUN DAY


STRENGTH: for Quality

Bench Press

10-9-8-7-6-5-4-3-2-1

Front Squats

1-2-3-4-5-6-7-8-9-10


WOD A: 7' AMRAP

5 KB-Snatches L

5 KB OH-Squats L

5 KB OH-Squats R

5 KB Snatches R

20 Double Unders


WOD B: 7' AMRAP

1 Rope Climb (legless if possible)

7 Burpees Box Jumps


WOD C: find your 1RM Squat Clean

[cap 12']

SUNDAY 04/10/2020


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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