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 KW25

MONTAG 17.06.2019


CROSSFIT


STRENGTH

12min E2MOM

4/4 Front Rack Lunges


WOD – 12min AMRAP

15 Med Ball Sit ups 10/6

12 Push Press 50/35

9 Deadlift 50/35


CF-ENDURANCE


WOD A – 15min AMRAP

500 m Ski

unbroken Deadlifts 80/60


WOD B – 12min EMOM

20 Wall Balls 10/6

10 Med Ball Cleans 10/6

5 Med Ball Sit Ups 10/6


WOD C – 15min AMRAP

500m Row

unbroken Floor Press 22,5/15



DIENSTAG 18.06.2019


CROSSFIT


STRENGTH

Overhead Squats

10-10-10-10-10

*20 Walking Lunges betw. Sets


WOD – 50-40-30-20-10 for Time

Wall Balls

Row/Ski for cal.

Sit Ups



MITTWOCH 19.06.2019


CROSSFIT


STRENGTH

12min EMOM

even: 8 strict T2B

odd: 5 strict HSPUs


WOD – 4 x 3min AMRAP

2 Pull Ups

4 Front Squats 60/40

6 Box Jumps


CF-SKILLS & GYMNASTICS


- Pistol Squat


WOD – 10min AMRAP

6 Pistols

9 Pull Ups

12 Med Ball Sit Ups



DONNERSTAG 20.06.2019


FREE TRAINING!



FREITAG 21.06.2019


CROSSFIT


STRENGTH

DB-Bench Press

10-10-10-10-10

30sec Hollow- and Arch-Holds after each Set


WOD 12min AMRAP

3-6-9-12-15-18…..

T2B

Thrusters 42,5/30

Box Jumps


CF-ENDURANCE


WOD – 36min E6MOM

1000m Alternating between Row/Ski each for Time


SAMSTAG 22.06.2019


STRENGTH

Weighted Chin ups (scaling is eccentric)

5-5-5-5-5

Weighted Push up after each set

10-8-8-6-6


WOD – 2 RFT In Teams of 2

1500m Ski

30 Burpee Box Jump overs

1500 Row

30 Burpee Box Jump overs

*splits are 150m/3 BBJO



SONNTAG 23.06.2019


FREE TRAINING!