WORKOUT KW42

MONDAY 12/10/2020

CROSSFIT


STRENGTH

Split Squats

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

*5/5 KB-Single Leg RDLs


WOD: for time [cap 25']

21-15-9

DB-Deadlifts 22,5/15

Burpee Box Jumps


into: 15-12-9

DB-Push Press 22,5/15

T2B

into: 9-6-3

DB-Thrusters 22,5/15

Pull Ups


CF-INTERMEDIATE


STRENGTH

Split Squats

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

*5/5 KB-Single Leg RDLs


WOD: for time [cap 25']

15-12-9

DB-Deadlifts

Burpee Box Jumps


into: 12-9-6

DB-Push Press

T2B

into: 6-3-1

DB-Thrusters

Pull Ups


TUESDAY 13/10/2020


CROSSFIT


SKILL & WARM UP

OH-Squat [cap 12']


STRENGTH

OH-Squat

7-7-7-7-7-7


WOD: 3 RFT

100 Single Unders

25 Wall Balls 10/6

7 Front Squats @50% of 1RM


or in Teams of 2

600 Single Unders

150 Wall Balls

42 Front Squats @50 of 1RM

I go, you go - 50/50

WEDNESDAY 14/10/2020

CROSSFIT


STRENGTH A

Strict Press

6-6-6-6-6


STRENGTH B

Reverse DB-Flys

3 x AMRAP


WOD: AMRAP on a 2' running clock

2 Devil Press 20/15

2 Air Squats

*add 2 Devil Press & 2 Air Squats ev. 2' as long as possible!


CF-INTERMEDIATE


STRENGTH A

Strict Press

6-6-6-6-6


STRENGTH B

Reverse DB-Flys

3 x AMRAP


WOD: AMRAP on a 2' running clock

2 Devil Press

2 Air Squats

*add 2 Devil Press & 2 Air Squats ev. 2' as long as possible!



THURSDAY 15/10/2020


CROSSFIT


WOD: "BARBARA" 5 RFT

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

3' Rest


CF-INTERMEDIATE


WOD: "BARBARA" 5 RFT

10 Pull Ups

15 Push Ups

20 Sit Ups

25 Air Squats

2' Rest

FRIDAY 16/10/2020


CROSSFIT


STRENGTH A

Upright BB Row

3 x 15


STRENGTH B

BB Shruggs

3 x 20-30


WOD: 3 RFT [cap 15']

6 Snatches 50/35

12 Burpees over the Bar

300m Run/Row/Ski

SATURDAY 17/10/2020


FUN DAY


STRENGTH

Deadlift

7-7-7-7-7

WOD: "HALF MURPH" for time

800m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m Run

SUNDAY 18/10/2020

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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