WORKOUT KW41

MONDAY 05/10/2020


CROSSFIT


STRENGTH: 3 RNDs of

8-12 Weighted Knee Tucks (use a dumbbell)

12 Band Rotations R

8-12 Weighted Knee Tucks (use a dumbbell)

12 Band Rotations L

60" Rest


STRENGT B: 3RNDs of

7 Crush Grip ½ up Curls

7 Crush Grip ½ down Curls

7 Crush Grip full Curls

90" Rest


WOD: 4 RFT [cap 18']

7 OH-Squats 50/30

7 Ring/Box Dips

500m Row/Ski


CF-INTERMEDIATE


CORE STRENGTH: 3 RNDs of

6-8 Weighted Knee Tucks (use a dumbbell)

8 Band Rotations R

6-8 Weighted Knee Tucks (use a dumbbell)

8 Band Rotations L

60" Rest


STRENGT B: 3RNDs of

5 Crush Grip ½ up Curls

5 Crush Grip ½ down Curls

5 Crush Grip full Curls

90" Rest


WOD: 3 RFT [cap 18']

5 OH-Squats 50/30

5 Ring/Box Dips

300m Row/Ski

TUESDAY 06/10/2020


SKILL/STRENGTH [cap 15']

Squat Clean

3-3-3-3-3-3


WOD: 20 RNDs of [cap 30']

5 Strict Pull Ups or Inverted Rows (No banded Pull Ups today!!)

3 DB Hang Cleans 20/12,5

1 Burpee on DB´s



WEDNESDAY 07/10/2020


CROSSFIT


STRENGTH

Bench supported DB-Row

8/8-8/8-8/8-8/8

*AMRAP Ring/TRX Rows betw. sets!


WOD: 12' AMRAP

8 BB-Lunges 40/30

8 Push Press

12 T2B


FINISHER: 50 Unbroken KB-Swings 24/16

*every time you break 10 Burpees


CF-INTERMEDIATE


STRENGTH

Bench supported DB-Row

8/8-8/8-8/8-8/8

*AMRAP Ring/TRX Rows betw. sets!


WOD: 12' AMRAP

6 BB-Lunges 40/30

6 Push Press

8 K2E


FINISHER: 50 Unbroken KB-Swings

*every time you break 5 Burpees



THURSDAY 08/10/2020


CROSSFIT


STRENGTH A

Back Squat

5-5-5-5-5


WOD: for time

4 RNDs of

15 Wall Balls

8 KB-Swings 24/16


into: 3 RNDs of

10 Deadlifts 100/80

50 Double Unders


CF-INTERMEDIATE


STRENGTH A

Back Squat

5-5-5-5-5


WOD: for time

4 RNDs of

10 Wall Balls

8 KB-Swings


into: 3 RNDs of

7 Deadlifts

30 Double-/Mixed or Single Unders



FRIDAY 09/10/2020


CROSSFIT


STRENGTH:

Bench Press

8-6-4-2-1

Bar Muscle Ups or C2B‘s

8-6-4-2-1


WOD: in teams of 2

Buy in: Accumulate a 2' Deadhang

*every time you or your partner breaks, do 7 Burpees each!

into: 2 RNDs of

80 Lunges

60 Double Unders

40 Pull Ups

20 Burpee Box Jumps

10 T2B

*50/50 – I go, you go!

Buy out: 100 KB-American Swings 24/16 (50/50 – I go, you go!)



SATURDAY 10/10/2020


FUN DAY


ENDURANCE

Run a 6K


WOD: 35' E7MOM (5RNDs)

400m Ski

400m Row

1 RND of “DT“

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks


SUNDAY 11/10/2020


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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