Workouts | KW10 2019 | Viertel Zwei

„There are many ways of going forward, but only one way of standing still.“ – Franklin D. Roosevelt

 

Montag

04/03/2019

wod
metcon
for time:
-21 deadlifts 55/90kg
-1 round run big block
-18 deadlifts 55/90kg
-1 round run big block
-15 deadlifts 55/90kg
-1 round run big block
-12 deadlifts 55/90kg
-1 round run big block
time cap 17′

assistnace
3′ black roll lower back

basic strength & technique
modul III – basic lifts

endurance
4 rounds of 45“ on/ 15“ off:
-kb one arm swings left
-kb one arm swings right
-front rack lunges left
-front rack lunges right
-kb push press left
-kb push press right
-side plank left
-side plank right
2′ rest

Dienstag

05/03/2019

wod
skillwork
toes to bar

metcon
24′ emom:
1st – 8-12 toes to bar
2nd – 8 hpc to ovhd 30/45kg
3rd – 45“ endurance work
ed work = run/rope skipping or erg

basic strength & technique
modul IV – gymnastics

endurance
40′ amrap:
-5 burpees
-10 jumping pull ups
-15 squat jumps
-20 russian twists
-25 jumping jacks

Mittwoch

06/03/2019

wod
strength
3 rounds of:
-5 strict (weighted) pull ups
-10 box push ups
120“ rest bewteen the rounds

metcon
12′ amrap:
-6 chest to bar pull ups
-6 handstand push ups

basic strength & technique
modul V – kettlebells

Donnerstag

07/03/2019

wod
strength
4×10 back squats
90“ rest

metcon
14′ amrap:
-14 kb front rack lunges
-14 goblet squats
-14 kb snatches

assistance
3×10/10
-bulgarian split squats

basic strength & technique
modul I – squats

Freitag

08/03/2019

wod
skillwork
power snatch
metcon
4 rounds for time:
-50 double unders
-10 power snatches 30/45kg
-15 bar facing burpees
time cap 15′

basic strength & technique
modul II – presses

Samstag

09/03/2019

wod
metcon
teams of 2 – for time:
-100 cal bike/ski/row
-90 v-ups
-80 cal bike/ski/row
-70 db snatches
-60 cal bike/ski/row
-50 v-ups -40 cal bike/ski/row
-30 db snatches
-20 cal bike/ski/row
time cap 40′

CrossFit Open 2019
Ab 14:00 Come Together bei
unseren Freunden von
Triller CrossFit
Trillergasse 4/21A – 1210 Wien

Sonntag

10/03/2019

wod
strength
12′ emom:
-4 deadlifts

metcon
for time:
-120 chest to bar pull ups
time cap 15′

 basic strength & technique
modul III – basic lifts

endurance
4 rounds of 45“ on/ 15“ off:
-kb one arm swings left -kb one arm swings right
-front rack lunges left
-front rack lunges right
-kb push press left
-kb push press right
-side plank left
-side plank right 2′ rest