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 KW23

MONTAG 03.06.2019


CROSSFIT


STRENGTH

10min EMOM

even: 8 strict T2B

odd: 5 strict HSPUs (scaling is seated DB-Strict Press)


WOD – 3 RFT

15 C2B-Pull Ups

20 Burpees over the Bar

15 Deadlifts 80/60


CF-ENDURANCE


WOD - 45min AMRAP

50cal. Row/Ski

40 Wall Balls 10/6

30 Cleans 40/25

20 Box Jump overs

10 Burpee Pull Ups


DIENSTAG 04.06.2019


CROSSFIT


STRENGTH

Paused Front Squats

4-4 @50% of 1RM

3-3-3 @60% + of 1RM


WOD – 12min AMRAP

8 OH-Squats 40/25

20 Med Ball Cleans 10/6

16 Clean & Jerks 40/25


MITTWOCH 05.06.2019


STRENGTH

Deadlift

6-6-6-6-6

*8 supinated DB-Rows betw. Sets


WOD – 4 RFT

20cal Row/Ski

15 HSPU

10 Box Jumps


CF-SKILLS & GYMNASTICS


- Handstand Push Up


WOD – 10min AMRAP

5 HSPUs

10 Pull Ups

15 Air Squats


DONNERSTAG 06.06.2019


CROSSFIT


STRENGTH

DB-Floor Press

12-12-12-12-12

*8 strict T2B betw. Sets


WOD – 10min AMRAP

30 Double Unders

15 Power Snatches 40/25


PUMPING IRON


STRENGTH A


Strict Press

6-6-6-6-6


STRENGTH B

5 Supersets of

10 Bent over Rows

10 Bench Press


STRENGTH C

Biceps Curls

3 x AMRAP


FREITAG 07.06.2019


CROSSFIT


STRENGTH

10min E2MOM

3 heavy Thrusters


WOD – 5 x 2min RNDs of

10 Burpees

200m Ski/Row

Max Reps Burpees

Rest 3min. betw. RNDs – Score is Burpees after Ski/Row


CF-ENDURANCE


WOD – 4 x 10min EMOM

10min EMOM: 40sec. Row

10min EMOM: 40sec. Air Squats

10min EMOM: 40sec. Ring Rows

10min EMOM: 40sec. Ski

*3min Rest betw. EMOMs


SAMSTAG 08.06.2019


STRENGTH

10min E2MOM

even: 5 strict HSPUs (deficit if possible) or 3 Wall Climbs

odd: 5 weighted Pull Ups or 3 eccentric Pull Ups


STRENGTH B

14min E2MOM

3 heavy Back Squats


WOD – for Time

100 Double Unders

80 Push Press 40/25

60 Burpees over the Bar

40 Front Squats

20 Power Snatches 40/25


FINISHER

4 x 60sec. Wall Sit

*30sec. Rest betw. RNDs