WORKOUT KW43

MONDAY 19/10/2020


CROSSFIT


STRENGTH

Back Squat

20-20-20-20


WOD: 5 RNDs of

100 Single Unders

20 Wall Balls 6/4


FINISHER

10-20-30-40

KB-Russian Swings (light/medium weight!)

Sit Ups


CF-INTERMEDIATE


STRENGTH

Back Squat

15-15-15-15


WOD: 5 RNDs of

70 Single Unders

15 Wall Balls 6/4


FINISHER

10-15-20-25

KB-Russian Swings (light/medium weight!)

Sit Ups

TUESDAY 20/10/2020


CROSSFIT


STRENGTH: 12' EMOM

even: 10-8-6-4-2-1 Bench Press @60% of your 1RM

odd: AMRAP Pull Ups


WOD: 7 RFT

7 Ring/Box Dips

7 T2B

WEDNESDAY 21/10/2020


CROSSFIT


STRENHTH

Deadlift

12-12-12-12


WOD: 5 RFT

25 Double Unders

10 Burpees

25 Double Unders

5 Bar Muscle Ups/C2B‘s


CF-INTERMEDIATE

STRENHTH

Deadlift

12-12-12-12

WOD: 5 RFT

15 Double Unders

7 Burpees

15 Double Unders

3 C2B‘s

THURSDAY 22/10/2020


CROSSFIT


STRENGTH: 15' E3MOM

8 Strict Press + 4 Push Press

20-30" Handstand Hold


WOD: 3RFT

300m Run

30 Thrusters 20/15


CF-INTERMEDIATE


STRENGTH: 12' E3MOM

8 Strict Press + 4 Push Press

20" Handstand Hold

WOD: 3RFT

150m Run

20 Thrusters 20/15

FRIDAY 23/10/2020


CROSSFIT


STRENGTH: 12' E2MOM

4 Squat Cleans

WOD: 5 RFT

40 Double Unders

10 alt. DB Snatches 22,5/15

2 Rope Climbs

SATURDAY 24/10/2020


FUN DAY

STRENGTH: 3 RNDs of

6 Sumo Deadlifts

30" rest

12 DB-RDLs

30" rest

18 Banded KB-Russian Swings

3' rest


WOD: for time

3 RNDs of

15 K2E‘s

30 Air Squats


into: 5 RNDs of

15 OH-Squats 50/30

300m Run


into: 7 RNDs of

7 KB-American Swings

7 Burpees


SUNDAY 25/10/2020

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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