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 KW32

MONTAG 05.08.2019


CROSSFIT


SKILL/STRENGTH

Turkish Get Up


10' E2MOM

5 Dips (Ring/Box)

8 strict T2B


WOD - for Time 21-15-9 [cap 15']

C&J 60/40

Lateral Burpees over the Bar


CF-ENDURANCE


WOD A - 15' AMRAP

25 Burpees

AMRAP unbroken Front Squats 50/30


WOD B - 15' AMRAP

500m Ski

AMRAP unbroken Pull Ups


FINISHER

2 x TABATA

V-Ups

Plank

Back Extensions

Heel Touches



DIENSTAG 06.08.2019


CROSSFIT


STRENGTH

OH-Squats

5-5-5-5-5

8 Lateral Raises after each set


WOD - 3RFT [cap 18']

20 Wall Balls 10/6

20 Pull Ups

20 DB Snatches 22,5/15

20 HSPUs (Scaling is Hand release Push Up)



MITTWOCH 07.08.2019


CROSSFIT


STRENGTH

Deadlift

8-8-6-6-4

Increase Weight

*working Sets should start @70% of 1RM


WOD - for Time [cap 16']

100 Double Unders

80 Air Squats

60 KB-Shoulder to OH 24/16 (Switch Arms every 5 Reps)

40 Goblet Squats 24/16

20 cal. Row


CF-SKILLS & GYMNASTICS


- Handstand work

- Pistol Progression


WOD - 10' AMRAP

3 HSPUs

6 Pistols

9 Pull Ups



DONNERSTAG 08.08.2019


19:00 YOGA

Anmeldung bitte im Eversports (8€ für Mitglieder, 12€ für externe Teilnehmer)


CROSSFIT


STRENGTH A

Strict Press

6-6-5-5-4


STRENGTH B

10' E2MOM

8 strict T2B/Leg Raises

5 strict HSPUs (Scaling is seated DB Strict Press)


WOD - 10' AMRAP

2-4-6-8-10-12...

alt. DB Snatches 22,5/15

DB Goblet Squats 22,5/15


STRENGTH CLUB


STRENGTH A

DB-Bench Press

6-6-5-5-4


STRENGTH B

Supinated DB Rows

8-8-8-8-8


STRENGTH C

Weighted Pull Ups

6-6-6-6-6



FREITAG 09.08.2019


CROSSFIT


STRENGTH

12' E2MOM

5/5 Front Rack Lunges


WOD - fot Time

80 Burpees

40 DB-Thrusters 22,5/15

30 T2B

50 Double Unders

10 Bar Muscle Ups/10 C2B Pull Ups


CF-ENDURANCE


WOD - 45' AMRAP

1500m Ski

30 Burpees

1500m Row

60 Air Squats



SAMSTAG 10.08.2019


OUTDOOR SPEZIAL

Anmeldung bitte bis spätestens Mittwoch 07.08. im Eversports!



SONNTAG 11.08.2019


FREE TRAINING

(Pumpen bis das Astl platzt!!!)