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Fischerstiege 9
1010 Wien
© CROSSFIT TOWN WALL 2019
IMPRESSUM | DATENSCHUTZ
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WOD
skillwork
-power clean
metcon
7′ to find your 1RM power clean
4′ rest
7′ amrap
-6 power clean @50% of 1RM
-10 burpees
finisher
4 rounds of:
-10 hollow rocks
-10 v-ups
-10 hollow rocks
ENDURANCE
40′ amrap:
-50 wallball shots
-50 sit ups
-25 push ups
-1 round run
WOD
strength
5 supersets of:
-8 chin ups
-30“ amrap hand release push ups
90“ rest
metcon
2 rounds for time:
21-15-9
-db snatches
-db goblet squats
3′ rest
BASIC
modul III – basic lifts
ENDURANCE
20′ amrap
2-4-6-8…
-kb push press
-kb lunges
3′ rest
20′ amrap
2-4-6-8
-kb swings
-goblet squats
WOD
strength
12-10-8-6
-floor press
-max rep strict pull ups after each set
2′ rest
metcon
„Karen“
for time:
-150 wall ball shots (9/6kg)
ENDURANCE
45′ emom
1st – 15 box jumps
2nd – 24 kb russian swings
3rd – 12 burpees
4th – 20 air squats
5th – rest
WOD
strength
5×5
-deadlifts
90“ rest
metcon
6 rounds for time:
-15 box jumps/step ups
-18 kb swings
BASIC
modul IV – gymnastics
ENDURANCE
10′ amrap:
-10 russian swings
-10 goblet squats
-10 kb russian twists
then 3 rounds run
10′ amrap:
-10 box steps
-10 mountain climbers
-10 burpees
then 3 rounds run
WOD
metcon
30′ e3mom:
1st
-12 burpees
-10 double db/kb clean and jerk
2nd
-12 burpees
-20 alternating double db/kb front rack lunges
WOD
SATURDAY MADNESS
WOD
strength
4 supersets of:
-10/10 one legged deadlift
-15/15 one legged hip thrusts
90“ rest
metcon
20′ amrap:
-20/20 one arm kb push press
-20 burpees
-50 sit ups
BASIC
modul I – kettlebells
ENDURANCE
20′ amrap
2-4-6-8…
-kb push press
-kb lunges
3′ rest
20′ amrap
2-4-6-8
-kb swings
-goblet squats
Fischerstiege 9
1010 Wien
© CROSSFIT TOWN WALL 2019
IMPRESSUM | DATENSCHUTZ
Fischerstiege 9, 1010 Wien
