Workouts | KW12 2019 | Viertel Zwei

„My religion is very simple. My religion is kindness.“ – Dalai Lama

Montag

18/03/2019

wod
strength
3 rounds of:
-8-12 pull ups (3/1/X/1)
-40“ planch lean
120“ rest between the rounds

metcon
15′ emom:
1st – 10/13 cal erg
2nd – 50 double unders
3rd – 10 pull ups
4th – 10 thrusters
5th – 40“ hollow hold

basic strength & technique
modul V – kettlebells

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

Dienstag

19/03/2019

wod
strength
4×8 overhead squats 90“ rest

metcon
6′ amrap:
-6 barfacing burpees
-9 shoulder to overhead 30/40kg
-12 front squats 30/40kg
1′ rest then repeat with empty barbell

basic strength & technique
modul I – squats

endurance
4 rounds of:
-1′ amrap staircase jumps
-2′ amrap bicycle crunshes
-3′ amrap burpees
-2′ amrap squats
-1′ amrap mountain climbers
1´rest

Mittwoch

20/03/2019

wod
metcon
21-15-9 for time:
-deadlifts 70/100kg
-devil presses
-toes to bar
time cap 16′

assistance
4 rounds of:
-20 v-ups
-40“ hollow hold
1′ rest between the rounds

basic strength & technique
modul II – presses

Donnerstag

21/03/2019

wod
metcon
for movement quality:
-42 single arm db rows 25/17,5kg
-9 strict ring dips
-30 unbroken goblet squats 24/32kg
-30 single arm db rows 25/17,5kg
-12 strict ring dips
-30 unbroken goblet squats 24/32kg
-18 single arm db rows 25/17,5kg
-15 strict ring dips
-30 unbroken goblet squats 24/32kg
work slowly and steady

basic strength & technique
modul III – basic lifts

Freitag

22/03/2019

wod
skillwork
muscle snatch / power snatch

metcon
for time:
3 rounds of
-10 snatches 40/30kg
-12 bar facing burpees
3′ rest then
3 rounds of
-10 bar muscle ups / pull ups
-12 bar facing burpees
time cap 18′

basic strength & technique
modul IV – gymnastics

Samstag

23/03/2019

wod
metcon
in teams of 2 – for time:
-60 cal row
-50 floor presses
-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

24/03/2019

wod
strength
12′ emom:
-4 deadlifts
if you did this last week add around 2,5% weight

metcon
5 rounds for time:
-10 ring dips
-10 pull ups

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