Dominik Bubenicek

Kaplanstrasse 10

3430 Tulln an der Donau

office@crossfit3430.com

Mobil | 0676 93 49 409

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IMPRESSUM     /     DATENSCHUTZ

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WORKOUT KW11

MONTAG 09.03.2020


CF-BASICS - MODUL II Squat


CROSSFIT


STRENGTH

Bench Press

4-4-4-4


WOD - for Time "Zachery Tellier"


10 Burpees


10 Burpees

25 Push Ups


10 Burpees

25 Push Ups

50 Lunges


10 Burpees

25 Push Ups

50 Lunges

100 Sit Ups


10 Burpees

25 Push Ups

50 Lunges

100 Sit Ups

150 Air Squats


CF-INTERMEDIATE


STRENGTH

OH Squat

5-5-5-5-5


WOD - for Time

10-9-8-7-6-5-4-3-2-1

Burpees

Slam Balls

Sit Ups

Mixed Unders



DIENSTAG 10.03.2020


CF-BASICS - MODUL V

Weightlifting


CROSSFIT


STRENGTH A

Snatch Balance

3-3-3-3-3


STRENGTH B

Snatch

3-3-3-3-3


WOD – 10‘ AMRAP

10 Burpee Box Jump Overs

10 Slam balls 20/10



MITTWOCH 11.03.2020


CF-BASICS - MODUL III

Press


STRENGTH

5 Supersets of

7 Biceps Curls

7 Pull Overs


WOD – 18‘ EMOM

1min Wall balls

1min Deadlift @ BW

1min Boxjumps

1min Push Press @ 50% of BW

1min Row

1min Rest


CF-INTERMEDIATE


STRENGTH

Deadlift

5-5-5-5-5


WOD: for Time

10-9-8-7-6-5-4-3-2-1

Box Jumps

Ring Rows

Push Ups

Mixed Unders



DONNERSTAG 12.03.2020


CF-BASICS - MODUL IV

Pull


CROSSFIT


STRENGTH

Strict Press

10-10-10-10-10


WOD – “Barbara“ 5 RFT

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

3min Rest


CF-INTERMEDIATE


STRENGTH

Back Squat

5-5-5-5-5


WOD - 15‘ AMRAP

3 Deadlifts

5 Hang Power Cleans

7 cal Row/Ski



FREITAG 13.03.2020


CF-BASICS - MODUL I

Basic Movements


CROSSFIT


STRENGTH

5 Sets of

3 Cleans

1 Jerk


WOD – 10‘ AMRAP

10 Sit Ups

5 Push Press @ 50% of BW

5 Devil Press 22,5/15



SAMSTAG 14.03.2020


FUN DAY


WOD A - for Time

10-9-8-7-6-5-4-3-2-1

Boxjumps

Sit Ups

Double Unders


WOD B - "Linda" for Time

10-9-8-7-6-5-4-3-2-1

Deadlift @50% of BW

Bench Press @ BW

Clean @75% of BW



SONNTAG 15.03.2020


FREE GYM!