WORKOUT KW41

NICHT VERPASSEN - MURPH & EIERSPEIS

Samstag 12.10. im TEAM WOD


MONTAG 07.10.2019


CROSSFIT


STRENGTH

4 Supersets

6 Seated DB-Strict Press

8/8 DB-Rows


WOD – 4 Intervals, each for Time

7 Bar facing Burpees

14 Push Press 35/25

7 Bar Facing Burpees

*2‘ Rest betw. RNDs


CF-ENDURANCE


WOD – 50‘ AMRAP

50cal. Row/Ski

40 Double Unders

30 KB-Russian Swings 24/16

20 Wall Balls 10/6

10 Devil Press 20/15

2‘ Rest



DIENSTAG 08.10.2019


CROSSFIT


STRENGTH

Deadlift

5-5 @ 75% of 1RM

3-3-3 @ 85% of 1RM

2-2-2-2 @ 95% of 1RM


WOD – for Time

Buy in: 25 unbroken Wall Balls

15-12-9

Devil Press 20/15

Push Ups

Cash out: 25 unbroken Wall Balls



MITTWOCH 09.10.2019


CROSSFIT


STRENGTH

Back Squat

9-9-9-9-9


WOD – for Time [Cap 30‘]

50 Double Unders

25 Back Squats 45/30

25 Ab Mat Sit Ups

50 Double Unders

25 Burpees

25 Push Press 45/30

50 Double Unders


CF-SKILLS & GYMNASTICS

- Kipping Technique

- T2B

- Pull Up



DONNERSTAG 10.10.2019


CROSSFIT


STRENGTH A – 10‘ E2MOM

3 Weighted Pull Ups


STRENGTH B – 10‘ E2MOM

5 Weighted Push Ups


WOD – 12‘ AMRAP

3 Power Cleans 60/40

3 Front Squats 60/40

3 Push Jerks 60/40

9 T2B


STRENGTH CLUB


STRENGTH A

BB-Single Leg Deadlift

4 x 6/6


STRENGTH B

Seated BB-Good Mornings

3 x 12


STRENGTH C

Calf Raises

3 x AMRAP



FREITAG 11.10.2019


CROSSFIT


STRENGTH A

DB-Front Raises

4 x 8/8


STRENGTH B

DB-Pull Overs

4 x 10


WOD – “FRAN“ for Time

21-15-9

Thrusters 42,5/30

Pull Ups


CF-ENDURANCE


WOD – for Time

100 Single Unders

90 Air Squats

80 Single Unders

70 Push Ups

60 Single Unders

50 Pull Ups

40 Single Unders

30 Sit Ups

20 Single Unders

10 Burpees

And back :)


Rest of Time

Row/Ski basic Work

Switch every 5th min.



SAMSTAG 12.10.2019


TEAM WORKOUT


“MURPH“ & EIERSPEIS!


WOD - for Time

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run


Das WOD kann auch in 2er-Teams (50/50) absolviert werden.

Im Anschluss, werden eure leeren Muskeln kostenlos mit Eierspeis aufgefüllt! :)

Dominik Bubenicek

Kaplanstrasse 10

3430 Tulln an der Donau

office@crossfit3430.com

Mobil | 0676 93 49 409

Fax | 02742 27 409-9

  • Facebook CrossFit3430
  • Instagram - CrossFit3430

IMPRESSUM     /     DATENSCHUTZ

Crossfit_3430
Logo-272green.png

HAST DU FRAGEN? DANN KONTAKTIERE UNS GERNE!

lenni_logo_weiß (1).png