Dominik Bubenicek

Kaplanstrasse 10

3430 Tulln an der Donau

office@crossfit3430.com

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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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WORKOUT KW21


MONTAG 20.05.2019

CROSSFIT

STRENGTH A

Bench Press

7-7-7-7-7

STRENGTH B

DB-Pull Overs

4 x AMRAP

WOD - 7min AMRAP

7 Pull Ups

7 Box Jumps

7 Push Press 40/30


CF-ENDURANCE

WOD A - 15min AMRAP

100 Single Unders

50 Wall Balls

25 T2B


WOD B - 16min E4MOM

200m Row

15 Slam Balls

200 m Row


WOD C - AFAP - in Teams of 2

1K Row

*50/50

*3min Rest betw. WODs



DIENSTAG 21.05.2019


CROSSFIT


STRENGTH

Paused Back Squats

3-3-3-3-3

*12 Close Stance DB-Squats betw. Sets!


WOD - 2 RNDs - each for Time

30 American Swings 24/16

20 T2B

10 Burpee Box Jumps

*2min Rest betw. RND´s

*Total Time Cap 15min.



MITTWOCH 22.05.2019


CROSSFIT


WOD A - for Time

3000m Row


WOD B - 15min E3MOM

10 Deadlifts 70/45

20 Wall Balls 10/6


WOD B - for Time 3000m Ski

*5min Rest betw. WODs

*Time Cap - 15min/WOD


CF-SKILLS & GYMNASTICS


SKILL A - Deadlift


SKILL B - Push Up

- Scaling

- Progression



DONNERSTAG 23.05.2019


YOGA 19:00 Uhr!


CROSSFIT


STRENGTH

Strict Press

10-8-6-4-2-1-1-1


WOD - for Time

12min AMRAP

6 Jump Squats

9 Devil Press

12 T2B


PUMPING IRON


STRENGTH A

Back Squat

Find your 1RM


STRENGTH B

Calf Raises

4 x AMRAP



FREITAG 24.05.2019


CROSSFIT


STRENGTH

Deadlift

5-5-5-5-5

*20 Push Ups betw Sets


WOD - "Fran" for Time

12-15-9

Thrusters 42,5/30

Pull Ups


CF-ENDURANCE


WOD - 40min AMRAP

[in Teams of 2]

50 Wall Balls

40 Double Unders

30cal Row/Ski

20 Burpee Box Jump overs

10 Pull Ups

*50/50 - I go you go!



SAMSTAG 25.05.2019


TEAM WORKOUT


STRENGTH

Front Rack Lunges

5 x 5/5

WOD - "Murph" in Teams of 2

1,6km Run

100 Pull Ups

200 Push Ups

300 Air Squats

1,6km Run



SONNTAG 26.05.2019


FREE TRAINING