WORKOUT KW8

MONTAG 17.02.2020


CROSSFIT


STRENGTH

Front Rack Lunges

5 x 6/6

*6 Jump Squats after each Set!


WOD – 4 x 4‘ AMRAP

2 Bar Muscle Ups

4 Front Squats 60/40

6 Box Jumps

2‘ Rest


CF-INTERMEDIATE


STRENGTH

Front Rack Lunges

5x6/6


WOD – for Time “modified ANGIE“

50 Ring Rows or Inverted Rows

50 Push Ups against Bench, Box or Wall

50 Sit Ups

50 Air Squats



DIENSTAG 18.02.2020


CROSSFIT


STRENGTH

Overhead Squats

5-5-4-4-3-3


WOD - 4RFT

600m Row/400m Ski (change every RND!)

30 Wall Balls

15 Push Ups



MITTWOCH 19.02.2020


CROSSFIT


STRENGTH

12‘ E2MOM

5 Thrusters


WOD – 12‘ AMRAP

3 Bar or Ring Muscle Ups/C2bs

6 Deadlifts 100/70

9 Burpees


CF-INTERMEDIATE


STRENGTH

Box Squats

6-6-6-6-6


WOD – for Time

100 Jumping Jacks

80 Lunges

60 Squats

40cal Row, Ski or Bike

20 DB-Push Press 15/10



DONNERSTAG 20.02.2020


CROSSFIT


STRENGTH

Deadlift

8-8-8-8-8


WOD – 20‘ EMOM

1‘ Double Unders

1‘ DB Hang Clean & Jerks 17,5/12,5

1‘ Burpee Box Jumps

1‘ KB-Russian Swings 24/16

1‘ Rest


CF-INTERMEDIATE


STRENGTH

Deadlift

8-8-8-8-8


WOD – for Time “modified Jackie“

700m Row

30 Thrusters empty BB

20 Inverted Rows or Ring Rows



FREITAG 21.02.2020


CROSSFIT


STRENGTH

Front Squat

3-3-2-2-1-1-1


WOD - 3RFT

3 BB G2OH 70/50

10 Air Squats

into

20-15-10-5

KB-Suitcase Lunges 16/12

Pull Ups



SAMSTAG 22.02.2020


FUN DAY


STRENGTH A

Bench Press

8-8-6-6-4-4


STRENGTH B

Bent over Row

10-10-10-10


WOD – 3RNDs for Time

20 GHD Sit Ups

20 DB Power Snatches 22,5/15

20 T2B

20 DB-Power Snatches 22,5/15

into

4 RNDs of

25cal. Row or Ski

10 D-Ball over Shoulder 60/40/20

2 Rope Climbs



SONNTAG 23.02.2020


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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