WORKOUT KW44

MONTAG 28.10.2019


CF-BASICS

MODUL III - PRESS


CROSSFIT


STRENGTH

Weighted Pull Ups

2-2-2-2-2-2-2


WOD – OPEN WOD 20.3

21-15-9

Deadlifts 102kg/70

HSPUs

21-15-9

Deadlifts 143/93

50ft Handstand Walk

Time cap 9min.


CF-ENDURANCE


WOD for Time [cap 45min]

21-15-9

Push Press 40/25

T2B


1500m Row


21-15-9

Deadlifts 60/40

Wall Balls 8/6


1500m Ski


21-15-9

Devil Press 17,5/12,5

Burpee Box jump overs



DIENSTAG 29.10.2019


WL-BASICS

MODUL V - WEIGHTLIFTING


CROSSFIT


STRENGTH

Front Squats

6-6-6-6-6


STRENGTH B

Split Squats

12-12-12-12


WOD – for Time 21-15-9

DB-Thrusters 22,5/17,5

*100 Double Unders betw. 21-15-9



MITTWOCH 30.10.2019


CF-BASICS

MODUL IV - PULL


CROSSFIT


STRENGTH

Bent over Rows

8-8-8-8-8


WOD – “Ricky“ 20‘ AMRAP

10 Pull Ups

5 DB-Deadlifts 35/22,5

8 Push Press 60/40


CF-SKILLS & GYMNASTICS


Handstand

- Handstand Hold

- Handstand Push Up

- Handstand Walk


Rope Climb



DONNERSTAG 31.10.2019


CF-BASICS

MODUL I - BASICS


CROSSFIT


STRENGTH A

BB-High Pulls

8-8-8-8


STRENGTH B

BB-Shrugs

4 x AMRAP


WOD 8‘ AMRAP

5 Burpee Box Jumps

5 Hang Power Cleans 60/40


STRENGTH CLUB


STRENGTH A

Back Squat

3-3-3-3-3-3-3


STRENGTH B

Close Stance DB-Squats

10-10-10-10


STRENGTH C

Calf Raises

3 x AMRAP



FREITAG 01.11.2019


FREE GYM!



SAMSTAG 02.11.2019


TEAM WORKOUT


STRENGTH

Bench Press

6-6-6

3-3-3


WOD in Teams of 2 - 4 RFT

50cal row/ski (25cal. p.p.)

15 Deadlifts 80/60

12 DB-Push Press 22,5/15

9 K2E



SONNTAG 03.11.2019


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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