WORKOUT KW46

MONTAG 11.11.2019


CF-BASICS

MODUL II – Squat


CROSSFIT


STRENGTH A

Strict Press

8-8-8-8-8


STRENGTH B

DB-Shrugs

3 x AMRAP


WOD – 21-15-9

DB-Thrusters 20/15

T2B

*50 Double Unders betw. RNDs


CF-ENDURANCE


WOD – 4RFT [cap 50‘]

750m Row

25 Burpees

25 Box Jumps

750m Ski



DIENSTAG 12.11.2019


CF-BASICS

MODUL V – Weightlifting


CROSSFIT


STRENGTH A

Back Rack Lunges

3 x 9/9


STRENGTH B

Close Stance DB-Squats

3 x AMRAP

*work heavy!


WOD – 8‘ AMRAP

6 alt. one arm Lunges 17,5/12,5

3 Squat Clean Thrusters 17,5/12,5

2‘ Rest


FINISHER – 3 RNDs of

30‘‘ Plank left

30‘‘ Plank right

15 Crunches

Buy out: Plank ALAP



MITTWOCH 13.11.2019


CF-BASICS

MODUL III – Press


CROSSFIT


STRENGTH

5 Supersets of

5 Weighted Pull Ups

5 Weighted Push Ups

*work in Teams of 2


WOD – 4 x 3‘ AMRAP

3 Power Cleans 60/40

6 Push Ups

9 Air Squats


CF-SKILLS & GYMNASTICS


Double Unders

Rope Climb



DONNERSTAG 14.11.2019


CF-BASICS

MODUL IV – Pull


CROSSFIT


STRENGTH A

Bench Press

6-6-6-6-6


STRENGTH B

BB Curls

4 x AMRAP


WOD – 8RFT [cap 12‘]

3 Devil Press 22,5/17,5

6 C2B Pull Ups


FINISHER – TABATA

· Plank

· Hollow Hold


STRENGTH CLUB


STRENGTH A

Work on your Pull Up/Muscle Up

Zb. 10‘ E2MOM 5 Pull Ups/Muscle Ups


STRENGTH B

12‘ E2MOM

1/1 Turkish get Ups

*work heavy and increase weight!


STRENGTH C

4 x 15 GHD-Sit Ups



FREITAG 15.11.2019


STRENGTH A

Deadlift

7-7-7-7-7


STRENGTH B

12‘ E3MOM

12 Weighted GHD-Back Extensions


WOD – 12‘ AMRAP

30 Double Unders

10 Burpees

3 Bar Muscle Ups


CF-ENDURANCE


WOD A – 5 RFT [cap 15‘]

20 Wall Balls

20 Double Unders


WOD B – 5 RFT [cap 15‘]

20 DB-Push Press 17,5/12,5

20 cal row


WOD C – 5 RFT [cap 15‘]

20 alt. DB-Snatches 17,5/12,5

20cal Ski



SAMSTAG 16.11.2019


TEAM WORKOUT


STRENGTH

12‘ EMOM

Even: 3 Bar Mucle Ups

Odd: 6 Strict HSPUs


WOD – 30‘ AMRAP in Teams of 2

10 Deadlifts 100/80

20 Box Jumps

30 Pull Ups



SONNTAG 17.11.2019


FREE TRAINING!

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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