Workouts | KW08 2019 | Viertel Zwei

„The only way to discover the limits of the possible is to go beyond them into the impossible. Arthur C. Clarke

Montag

18/02/2019

wod
metcon
13′ amrap:
-12/15 cals erg
-8 toes 2 bar
4′ rest then
13′ amrap
-30 double unders
-8 devil presses

basic strength & technique
modul I
 – squats

endurance
for time:
-10′ plank
-100 ring rows
-100 deadlifts 25/40kg
-100 goblet squats
-100 burpees
sets, order and split of the exercises are up to you
– find a tactic you can move through the wod
as fast as possible

Dienstag

19/02/2019

wod
skillwork
power snatch

metcon
3 rounds for time:
-15 power snatches 40/30kg
-15 thrusters 40/30kg

weightlifting prep course XII

basic strength & technique
modul II – presses

endurance
6 rounds of
-20 plate ground to overhead
-20 plate squats
-40 russian twists
time cap – 15′
from 15′ – 18′
-max reps kb overhead squats
from 18′ – 24′
6 rounds of
-5 burpees
-10 kipping pull ups
-15 kb swings
from 24′ – 27′
-max reps burpees

Mittwoch

20/02/2019

wod
strength
3 x 3 front squats (2/10/2/0)
3′ rest

metcon
2x 2′ amrap each exercise:
-pull ups
-ring dips
30“ rest between the rounds // 1′ rest between the exercises

basic strength & technique
modul III – basic lifts

Donnerstag

21/02/2019

wod
metcon
4 rounds of:
-45“ erg
-10 deadlifts
-15 bar facing burpees
-10 bent over rows
time cap 30′

exercises 1&3 are for intensity –> all out / take a short rest after them and perform stable at 2&4 / NOT A FOR TIME

basic strength & technique
modul IV – gymnastics

Freitag

22/02/2019

wod
strength
10′ emom:
-4 shoulder to ovhd

metcon
teams of 2 – 3′ amrap each exercise:
i go you go – burpee box steps
i go you go – 10 cals erg
i go you go – 5 ring rows
1′ rest between the exerc.

basic strength & technique
modul V – kettlebells

Samstag

23/02/2019

wod
metcon
teams of 2 – 2 rounds for time:
-60 partner sit ups
-50 power cleans
-40 toes to bar
-30 sync goblet squats
-20 sync burpees
-10 strict handstand push ups
3′ rest
repeat

CrossFit Open 2019
Come Together bei unseren Freunden von
Triller CrossFit
Trillergasse 4/21A – 1210 Wien

Sonntag

24/02/2019

wod
metcon
for time:
-5 strict pull ups
-10 push ups
-15 air squats
-10 strict pull ups
-20 push ups
-30 air squats
-20 strict pull ups
-40 push ups
-60 air squats
-40 strict pull ups
-80 push ups
-120 air squats
time cap 20′

assistance
3 rounds of:
-8-12 ring rows (2/0/2/0)

endurance
for time:
-10′ plank
-100 ring rows
-100 deadlifts 25/40kg
-100 goblet squats
-100 burpees
sets, order and split of the exercises are up to you
– find a tactic you can move through the wod
as fast as possible