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© CROSSFIT TOWN WALL 2019
IMPRESSUM | DATENSCHUTZ
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WOD
strength
3 supersets
-20 goblets squats
-20 banded leg curls
90“ rest between sets
metcon
10-1 for time
-half burpees
-double kb/db thruster
-double kb/db shoulder to overhead
ENDURANCE
5 rounds
-2′ max wallball shots
-2′ max rep burpees
-2′ max sit ups
-2′ max double unders
-2′ rest
WOD
strength
3 supersets
-20 seated db press
-20 reverse flys
90“ rest between sets
metcon
10′ amrap
-1-2-3-4-5….
strict pull ups (ring rows x2)
-20 kb russian swings after each set
1′ rest
10′ amrap
1-2-3-4-5…
-strict hspu (push ups x2)
-20 kb russian swings after each set
ENDURANCE
in teams of 2 – for time:
-100 kb russian swings/deadhang
-100 goblet squats/push up position
-100 push ups/hollow hold
-100 v-ups/wallsit
-100 burpees
one is holding the position- the other one is working
no holding during burpees
BASIC
modul V – kettlebells
WOD
weightlifting
squat clean
6′ to find a 1RM clean
metcon
8 rounds of
-1 small round run
-10 double kb/db deadlifts
WOD
strength
3 supersets
-20 kb russian swings
-20 weighted box steps
metcon
7 rounds of 2:30 amrap/1′ rest
-8 burpee box jumps
-10 hand release push ups
-12 jumping lunges
then amrap wallball shots
ENDURANCE
20′ amrap
3-6-9-12…
-wallball shots
-ring rows
-shoulder to overhead
2′ rest
20′ amrap
3-6-9-12…
-burpees
-v-ups
-kb russian swings
BASIC
modul I – squats
WOD
gymnastic strength
4 rounds 40“ work/20“ rest
-wallfacing handstand hold
-alternating v-ups
-ring row top position hold
metcon
for time
-50 deadlifts 40/60kg
-40 shoulder to overhead 40/60kg
-30 front squats 40/60kg
-20 thruster 40/60kg
-10 burpees
emom -5 burpees
WOD
Saturday Madness
WOD
team wod
teams of 2 – for time:
buy in 2 rounds run
into
50-40-30-20-10
-kb swings (only one working)
-15 synchro goblet squats between sets
into
50-40-30-20-10
-kb shoulder to overhead (only one working)
-15 synchro burpees
-2 rounds run
ENDURANCE
7 rounds of 4′ amrap/1′ rest
– 15 burpees
– 25 goblet squats
-amrap v-ups
BASIC
modul II – presses
© CROSSFIT TOWN WALL 2019
IMPRESSUM | DATENSCHUTZ
Fischerstiege 9, 1010 Wien
