WORKOUT KW53

CF-BASICS

Modul III - Press


CROSSFIT


STRENGTH

Front Squat

5-5-5

3-3-3


WOD – “DOMINIK“ for Time

30 T2B

30 Pull Ups

30 Burpees

30 Push Ups

12 Muscle Ups

12 Deadlifts 120/80

12 HSPUs

Bux out:

19 Bench Press 90/60

*everytime you break: 89 Double Unders


CF-ENDURANCE


WOD A - 2100m Row

200m easy

100m all out

*500m easy Row after you finished 2100m!


5‘ Rest


WOD B - for Time

50 Devil Press 17,5/12,5

*everytime you break

50 Double Unders or 150 Singles


5‘ Rest


WOD C - 2100m Ski

200m easy

100m all out

*500m easy Ski after you finished 2100m!



DIENSTAG 31.12.2019

HAPPY NEW YEAR!!

FREE GYM!



MITTWOCH 01.01.2020


FREE GYM!



DONNERSTAG 02.01.2020


CF-BASICS

Modul IV - Pull


CROSSFIT


STRENGTH

12‘ E2MOM

5 Thrusters 60/35

7 Strict Pull Ups


WOD A – for Time

1000m Row

*every 60‘‘ – 2 Goblet Squats 24/16

*add 2 Goblet Squats every RND!

*start with Goblet Squats!


3‘ Rest


WOD B – for Time

1000m Ski

*every 60‘‘ – 2 alt. DB-Snatches 22,5/15

*add 2 Snatches every RND!

*start with DB-Snatches!


CF-INTERMEDIATE


STRENGTH


Eccentric Pull Ups

3-3-3-3-3


STRENGTH B

Renegade Rows

3 x 6/6


WOD – 8 RNDs of

3 Wall Balls 6/4

6 Sit Ups

9 Ring Rows



FREITAG 03.01.2020


CF-BASICS

Modul III - Squat


STRENGTH A

Weighted Chin Ups

5-5-5-5-5


STRENGTH B

Kettlebell-Band-Bench Press

8-8-8-8


WOD – “DIANE“ for Time

21-15-9

Deadlifts 100/70

Handstand Push Ups


CF-ENDURANCE


WOD A – for Time

100 Push Ups

*everytime you break – 10 Pull Ups


5‘ Rest


WOD B – for Time

100 Goblet Squats 24/16

*everytime you Break – 10 T2B



SAMSTAG 04.01.2020


TEAM WORKOUT


STRENGTH

Deadlift

Work up to your daily 3RM

then 7 x 1


WOD – for Time in Teams of 2

40-20-10

Push Press 40/25

T2B


into: 2K Row

Buddy A – Row

Buddy B – 15 Burpees


into: 10-20-40

Thrusters 35/20

Box Jump overs


into: 2K Ski

Buddy A – Ski

Buddy B – 15 Pull Ups



SONNTAG 05.01.2020


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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