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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WORKOUT KW2

DIENSTAG 07.01.2020


CROSSFIT


STRENGTH/SKILL

Squat Clean

3-3-3-3-3


WOD A - 12' AMRAP

4 alt. DB-Snatches 25/20

6 Kipping Pull Ups

24 Double Unders


WOD B - 100 KB-Russian Swings 24/16

*everytime you break - 50 Air Squats



MITTWOCH 08.01.2020


CF-BASICS

MODUL IV - Pull


CROSSFIT


STRENGTH A

Seated DB-Strict Press

5-5-5-5-5


STRENGTH B

BB-Shrugs

3 x AMRAP


WOD - for Time

21-15-9

Push Ups

KB-Thrusters 20/12


CF-SKILLS & GYMNASTICS


SKILL A

Push Press

Push Jerk


SKILL B

Core Strength

- Breathing Technique



DONNERSTAG 09.01.2020


CF-BASICS

MODUL I - Basics


CROSSFIT


STRENGTH

12' EMOM

even: 6 Push Jerks

odd: 6 strict C2B Pull Ups

*work heavy!


WOD - 6RFT

10 Burpee Box Jumps

10/8 cal. Row/Ski


CF-INTERMEDIATE


ENDURANCE A

Row 2000m

*basic work - max 120 bpm!


ENDURANCE B

Ski 2000m

*basic work - max 120 bpm!


2 x CORE TABATA


MOBILITY

- T-Spine

- Lower Back



FREITAG 10.01.2020


CF-BASICS

MODUL III - Squat


CROSSFIT


STRENGTH

Back Squat

5-5-5-5-5


WOD - for Time

50 Wall Balls

40 Deadlifts 60/40

30 Push Ups

20 T2B

10 Burpee Box Jumps


CF-ENDURANCE


WOD - for Time

Row or Ski a 10K



SAMSTAG 11.01.2010


TEAM WORKOUT


STRENGTH

4 Supersets of

10 Bent over Rows

25 Russian KB-Swings 24/16


WOD - sync. in Teams of 4

21-15-9

Thrusters 40/30

Burpees over the Bar


into: 150 sync. Air Squats