WORKOUT KW44

MONDAY 26/10/2020

FREE GYM

TUESDAY 27/10/2020


CROSSFIT


STRENGTH

Back Squat

7-7-7-7-7


WOD: 12`AMRAP

5 strict Pull Ups

7 Burpees over the Bar

9 Push Press 30/20

WEDNESDAY 28/10/2020


CROSSFIT


STRENGTH

Romanian Deadlift

10-10-8-8-6-6


WOD: 21-15-9

DB-Thrusters 20/15

Box Jumps


CF-INTERMEDIATE


CROSSFIT


STRENGTH

Romanian Deadlift

10-10-8-8-6-6


WOD: 18-12-9

DB-Thrusters

Box Jumps



THURSDAY 29/10/2020

CROSSFIT


STRENGTH 12` E3MOM

3 strict Ring Muscle Ups/C2B´s

5 strict HSPUs


SKILL & WOD-WUP

Pistol (inkl. scaling options)


WOD: 5 RFT

4 Pistols

8 T2B

12 Push Ups


CF-INTERMEDIATE


STRENGTH 12` E3MOM

3 Chin Ups

4 HSPUs/2 Wall Climbs


SKILL & WOD-WUP

Pistol (inkl. scaling options)


WOD: 5 RFT

2 Pistols

6 Sit Ups

10 Push Ups

FRIDAY 30/10/2020


STRENGTH

15` E3MOM

3-5 Squat Cleans (work heavy if you are advanced!)

WOD: “ANGIE“ for time

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

SATURDAY 31/10/2020


FUN DAY


STRENGTH A

10` EMOM

10 Russian Swings


STRENGTH B

Front Squat

5-5-5-5-5


WOD: 20` AMRAP

12 Hang Power Cleans 40/30

18 Air Squats

24/18cal.

SUNDAY 01/11/2020

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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