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1190 Wien
E: info@crossfitarch.com
Telefonzeiten Mo – Fr von 09:00-18:00 Uhr
T: +43 (1) 3616 800
Rezeptionszeiten:
Mo – Do 10:00 – 11:00 & 17:00 – 19:00
Fr 10:00 – 11:00 & 16:00 – 18:00
Menü
WOD
strength:
3×8 back squat
tempo 31×1
2′ rest
increase weight compared to last week
metcon:
A-Tier
10 rounds for time
9 ring rows/
7 Single-Arm Kettlebell Hang Squat Clean Thrusters
S-Tier
10 rounds for time
3 C2B/6 pull ups
7 Single-Arm Kettlebell Hang Squat Clean Thrusters 24/16kg
TC: 12′
ENDURANCE
30′ amrap
5 kb snatches r
15 V-Ups
5 kb snatches l
20 erg
5 kb cleans r
25 double unders
5 kb cleans l
30 cal erg
WOD
skill:
T2B & double unders
metcon:
A-Tier
3 rounds
3′ amrap
90 single unders
15 kipping knee raises/leg raises
amrap alt. db snatches
1′ rest
S-Tier
3 rounds
3′ amrap
45 double unders
15 T2B
amrap alt. db snatches @15/22,5kg
1′ rest
ENDURANCE
10′ EMOM
1: 10 T2B/leg raises/knee raises
2: 10 burpees to target
2′ rest
10′ EMOM
1: 12 wallballshots
2: 12 kb swings @16/24kg
2′ rest
10′ EMOM
1: 15 push ups
2: 15 box jump overs
POWERLIFTING
deadlift
WOD
strength:
3x
8 strict press
tempo 31×1
1′ rest
8 strict pull ups
2′ rest
increase weight compared to last week
metcon:
A-Tier
20′ EMOM
1: 10/12 cal row
2: 6/6 single arm db S2OH
3: 10/12 cal ECHO
4: 6 burpees + 6 ring rows
S-Tier
20′ EMOM
1: 12/15 cal row
2: 12 double db S2OH @2×15/22,5kg
3: 12/15 cal ECHO
4: 6 burpee pull ups
ENDURANCE
in teams of two – for time
2 rounds for time
2000m row
20 snychro gobelt squats (16/24kg)
20 synchro one arm S2OH (16/24kg)
1500m row
15 synchro kb thruster (16/24kg)
15 synchro kb cleans (16/24kg)
TC: 40′
WOD
strength:
3×8 front squat
tempo 31×1
2′ rest
increase weight compared to last week
metcon:
for time
A-Tier
40 wallballshots
30 double db hang cleans
20 single db box step over
10 one arm db devils press
S-Tier
40 Wallballshots 9/6kg
30 double db hang cleans @2×15/22,5kg
20 double db box step over @2×15/22,5kg
10 double db devils press @2×15/22,5kg
TC: 10′
ENDURANCE
40′ EMOM
1: 12/15 cal erg
2: 30 crossover single unders
3: 10 V-ups/T2B
4: 8-10 BBJO
5: rest
GYMNASTIC SKILL
handstand
WOD
strength:
3x
8 bench/box press
tempo 31×1
1′ rest
8-10 bent over Y raises
2′ rest
increase weight compared to last week
metcon:
A-Tier & S-Tier
in teams of 2
0-5′
1000m row
into
8 rounds (4 rounds each)
250m row
10 burpees over row
-switch after full rounds
-max. effort
-TC: 20′
ENDURANCE
3 rounds
5′ amrap
buy in: 30/24 erg
amrap
10 push ups
10 kb deadlifts @2×32/24kg
2′ rest
5′ amrap
buy in: 30/24 cal erg
10 goblet lunges @24/16kg
10 ring rows
2′ rest
WOD
Saturday Madness
TEAM WOD
teams of 2
10′ amrap
40 cal erg
40 push jerk (50/35kg)
40 wallball shots (9/6kg)
max cal erg
2′ rest
10′ amrap
40 cal erg
40 power cleans (50/35kg)
40 wallball shots (9/6kg)
max cal erg
2′ rest
10′ amrap
40 cal erg
40 toes to bar
40 wallball shots (9/6kg)
max cal erg
1190 Wien
E: info@crossfitarch.com
Telefonzeiten Mo – Fr von 09:00-18:00 Uhr
T: +43 (1) 3616 800
Rezeptionszeiten:
Mo – Do 10:00 – 11:00 & 17:00 – 19:00
Fr 10:00 – 11:00 & 16:00 – 18:00
Heiligenstädterstraße 31, 1190 Wien