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 KW29

MONTAG 15.07.2019


CROSSFIT


STRENGTH A

Split Squats

4 x 12/12


STRENGTH B

4 x 20m heavy DB-Suitcase Lunges


WOD - for Time [cap 10min]

Buy in - AMRAP Push Ups

into 2RNDs of

30 DB Power Cleans 22,5/17,5

60 Double Unders


FINISHER

50 unbroken KB-Russian Swings

as heavy as possible


CF-ENDURANCE


WOD A - AFAP [cap 15min]

2000m Row

*every 90sec. - 2 Goblet Squats

*add 2 Burpees every RND!


WOD B - AFAP [cap 15min]

2000m Ski

*every 90sec. - 2 Burpees

*add 2 Burpees every RND!


WOD C - for Time [cap 10min]

100 Med Ball Cleans



DIENSTAG 16.07.2019


CROSSFIT

WOD - 6 Sets of

500m Row/Ski

20 unbroken Wall Balls

4-7 unbroken Bar Mus or C2B Pull Ups

3min Rest betw. Sets


MITTWOCH 17.07.2019


CROSSFIT


STRENGTH

Deadlift

12-12-8-6-4-2


WOD - for Time "Daniel"

50 Pull Ups

400m Run

21 Thrusters 42,5/30

800m Run

21 Thrusters 42,5/30

400m Run

50 Pull Ups


CF-SKILLS & GYMNASTICS


SKILL

- Double Under

- Clean

- Push Jerk


WOD - for Time

15-12-9-6

Clean & Jerks 30/25

Burpees over the Bar

*30 Double Unders betw. RNDs



DONNERSTAG 18.07.2019


CROSSFIT


STRENGTH

Strict Press

15-15-15-15

AMRAP lat. Raises betw. Sets


WOD -for time [cap 25min]

100 Wall Balls

*every time you break

5 Pull Ups

10 Push Ups

15 Air Squats


STRENGTH CLUB


STRENGTH A

Back Squat

Find your 1RM


STRENGTH B

Weighted Dips

5-5-5-5-5


FINISHER

2 RNDs

20 Sit Ups

20 T2B

20 Slam Balls



FREITAG 19.07.2019


CROSSFIT


STRENGTH

Bent over Rows

12-12-12-12

AMRAp Push Ups betw. Sets


WOD - 3 x 3min AMRAP

3 Burpee Box Jumps

6 Power Devil Press 20/15

9 T2B

*2min Rest betw. WODs


CF-ENDURANCE


WOD - for Time in Teams of 2 [cap 50min]

200 Wall Balls

2000m Row

150 Burpees

2000m Ski

100 Push Ups

2000m Row

50 Pull Ups

2000m Ski



SAMSTAG 20.07.2019


OUTDOOR TEAM WORKOUT


WOD A – run a 3K with Med Ball

(one Med Ball per Team)


WOD B - 40min EMOM in Teams of 2

1) 12/9cal Ski Erg

2) 5 Tire Flips

3) 20m Sled Push

4) 40sec Battling Ropes

5) 12/9cal Row

6) 8 DB-Burpees 20/15

7) 20 Russian KB-Swings 24/16

8) Rest


SONNTAG 21.07.2019


FREE TRAINING!