WORKOUT KW51

MONTAG 16.12.2019


CF-BASICS

modul III - press

CROSSFIT


STRENGTH

back squat

4-4-4-4-4-4


WOD – 21-15-9

db-power cleans 20/15

dips – use a box, dip bar or rings


FINISHER - 2 RNDs of

20 kb russian swings 24/16

40 sit ups

60 double unders


CF-ENDURANCE

WOD A – 20‘ row

*heart rate below 120bpm


WOD B – 20‘ ski

*heart rate below 120bpm


WOD C – 10‘ AMRAP

20 double unders

10 alt. db-snatches 22,5/15

5 burpee high jumps


DIENSTAG 17.12.2019


CF-BASICS

modul V – weightlifting basics


STRENGTH A

4 supersets of

10 seated bb-good mornings

15 back extensions


STRENGTH B

3 supersets of

8/8 db-single arm row

max reps push ups


WOD – for time

10 burpees

20 push press 40/30

30 air squats

40 kb-russian swings 24/16

50 sit ups

40 kb russian swings 24/16

30 air squats

20push press

10 burpees



MITTWOCH 18.12.2019


CF-BASICS

modul IV - pull


STRENGTH A

strict press

9-9-9-9


WOD – Moni‘s Birthday-WOD 🥳

"Dirty, good looking fourty"

40 box jumps

40 jumping pull ups

40 kb swings 24/16

40 lunges

40 k2e

40 push press 20/15

40 back extensions

40 wall balls

40 burpees

40 double unders


CF-SKILLS & GYMNASTICS

- oh-squat

- snatch



DONNERSTAG 19.12.2019


CF-BASICS

modul II - Squat


STRENGTH A

front rack lunges

4 x 6/6


STRENGTH B

4 sets of

30‘‘ weighted wall sit

into amrap goblet squats 24/16

2‘ rest betw sets


WOD – 10RFT

5 db-push press 20/15

5 deadlifts 60/40

10 push ups


CF-INTERMEDIATE


STRENGTH A

strict press

4-4-4-4


STRENGTH B

db front raises

3 x 10/10


WOD – 12‘ AMRAP

150m row/ski

5 plate squats

7 push ups

9 sit ups



FREITAG 20.12.2019


CF-BASICS

modul I - basics


STRENGTH

db bench press

10-9-8-7-6-5-4-3-2-1

chin ups

12-3-4-5-6-7-8-9-10


WOD – 14‘ AMRAP

12 box jumps

6 d-ball cleans 40/20

30m walking d-ball lunges 20/10


CF-ENDURANCE


WOD A – for time

100 wall balls

everytime you break – 3 deadlifts 100/70


WOD B - for time

2000m row

every 500m:

5 db-thrusters

7 push ups

9 T2B


WOD C – for time

2000m ski

5 db-deadlifts

7 wall balls

9 sit ups

SAMSTAG 21.12.2019


STRENGTH

deadlift

4-4-4-4-4-4


WOD – “BARBARA“ 5RFT

20 pull ups

30 push ups

40 sit ups

50 air squats

3‘ rest

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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