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 KW28

MONTAG 08.07.2019


CROSSFIT


STRENGTH

Bent over Row DB

12/12-12/12-12/12-12/12


WOD - for time 30-20-10

Wall Balls 10/6

Pull ups

Deadlifts 80/60


CF-ENDURANCE


4 x 10min EMOM

1) 12/10 cal Bike

2) 10 DB Deadlifts

3) 10 Slamballs 20/10

4) 12/10 cal Ski

5) Alap Hollow Hold

6) 8 Burpee Box jump overs

7) 12/10 cal Row

8) 10 strict pull ups

9) 10 Ghd sit ups

10) 10 Wall Balls 10/8

*3 min Rest betw.RNDs



DIENSTAG 09.07.2019


CROSSFIT


STRENGTH

OH-Squats

8-8-6-6-4-4-2


WOD – 5RFT

30 Dus

20 T2B

10 HSPU


MITTWOCH 10.07.2019


CROSSFIT


STRENGTH

18min E3MOM

3 Deadlifts @90% of 1RM


WOD – for Time

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

DB Thrusters 25/17,5

C2B-Pull Ups


CF-SKILLS & GYMNASTICS


SKILL

- Rope Climb

- Wall Balls


WOD – 10min EMOM

Even: 1-3 Rope Climbs

Odd.: 8-15 Wall Balls



DONNERSTAG 11.07.2019


YOGA 19:00 Uhr


CROSSFIT


STRENGTH/SKILL

Sled Push / Pull


WOD – 15min AMRAP

3 KB-American Swings

3 Hand release Push ups

6 KB-American Swings

6 Hand release Push ups

9 KB-American Swings

9 Hand release Push ups

usw…


STRENGTH CLUB


STRENGTH A

DB Pull Overs

8-8-8-8


STRENGTH B

Alt. DB Bench Press

10-10-10-10


STRENGTH C

BB Bent over Row

12-12-12-12



FREITAG 12.07.2019


CROSSFIT


STRENGTH

Hip Thrusts

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


WOD - for Time

50 wall Ball shots 10/6

Then 2 Rnds of

15 Burpee Box Jump overs

20 DB Snatches 22,5/17,5


CF-ENDURANCE

WOD A - 12 min Amrap

2-4-6-8-10...

cal Ski

T2B

Burpee Box Jump Overs


Rest 5 min


WOD B - 12 min AMRAP

2-4-6-8-10...

Row for Distance (x*50=meter 100-200-300…)

DB Ground to OH 15/10

DB OH Walking Lunges



SAMSTAG 13.07.2019


TEAM WORKOUT


STRENGTH

EMOM 15 min

1) 5-8 sHspu

2)5-10T2B

3)30-45 sec Arch hold


WOD - in Teams of 3

(One Partner works 2 Partners rest)

Amrap 10 min each Exercise

2 min Rest betw Exercises

- Tyre Flip

- 25m Sled Push

- Cal Ski

- Kb Swings Russian

- Cal Air Bike

Score Total numbers of reps of each Team


SONNTAG 14.07.2019


FREE TRAINING