Dominik Bubenicek

Kaplanstrasse 10

3430 Tulln an der Donau

office@crossfit3430.com

Mobil | 0676 93 49 409

Fax | 02742 27 409-9

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IMPRESSUM     /     DATENSCHUTZ

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HAST DU FRAGEN? DANN KONTAKTIERE UNS GERNE!

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BEST OF WEEK KW39

MONTAG 23.09.2019


CROSSFIT


SKILL/STRENGTH

Hang Power Snatch

4-4-4-4-4


WOD – 5RFT

3 Hang Power Snatches

6 OH-Squats

9 T2B


CF-ENDURANCE

WOD A - ALAP in a 2min Window

10/8cal. Ski

2 Deadlifts 70/55

*add 2 Deadlifts every 2nd min!


*5min Rest


WOD B - ALAP in a 2min Window

10/8cal Row

2 Push Press 40/30

*add 2 Push Press every 2nd min!



DIENSTAG 24.09.2019


CROSSFIT


STRENGTH A

Bench Press

5-5-5-3-3-1


STRENGTH B

DB-Front Raises

4 x AMRAP


WOD – for Time

27-21-15-9-3

Push Ups

D-Ball Squats


MITTWOCH 25.09.2019


CROSSFIT


STRENGTH

Bent over Row

8-8-8-8-8

5 Strict HSPUs betw Sets


WOD – 5 RFT

9 Wall Balls 10/6

6 Power Cleans 60/40

3 Bar Muscle Ups


CF-SKILL

- Rope Climbs

- T2B



DONNERSTAG 26.09.2019


CROSSFIT


STRENGTH

Back Squat

5-5-5-5-5


15min AMRAP

3 Burpee Box Jumps

6 C2B Pull Ups

9 Devil Press


STRENGTH CLUB


STRENGTH A

Deadlift

5-5 @ 70% of 1RM

3-3-3 @ 80% of 1RM

2-2-2-2 @90% of 1RM


STRENGTH B

DB-Split Squats

4 x 12/12


STRENGTH C

4 Supersets of

10 Bizeps Curls

10 Diamond Push Ups



FREITAG 27.09.2019


CROSSFIT


STRENGTH

10min E2MOM

3 Bar Muscle Ups or 5 strict Pull Ups


WOD - for Time

100 DB-Squats 22,5/17,5

every Time you break

-> 10 Push Ups

*work heavy!


CF-ENDURANCE


WOD - 40min EMOM

min 1) Battling Ropes

min 2) Ski Erg

min 3) Air Squats

min 4) Plank

min 5) Row

min 6) Single Unders

min 7) Wall Balls

min 8) Box Jumps

min 9) Assault Bike

min 10) Sit Ups



SAMSTAG 28.09.2019


JAHRESFEIER UND TEAM WOD