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 KW34

MONTAG 19.08.2019


CROSSFIT


STRENGTH 12' E2MOM

4/4 Front Rack Lunges


WOD - for Time

Buy in: 30 T2B

10 RNDs of

3 Deadlifts 42,5/35

2 Hang Power Cleans 42,5/35

1 Front Squat 42,5/35

Cash out: 30 T2B


CF-ENDURANCE


WOD - 45' AMRAP

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

Deadlifts 40/25

Box Jumps

Sit Ups



DIENSTAG 20.08.2019


CROSSFIT


STRENGTH

OH-Walking Lunges

5 x 8m

7 High Box Jumps after each Set


WOD - for Time

3-6-9-12-9-6-3

Hang Power Snatches 42,5/35

T2B



MITTWOCH 21.08.2019


CROSSFIT


STRENGTH

5 Supersets of

8 DB Floor Press

8 DB-Bent over Rows


WOD - 5RFT

6 DB Clean & Jerks 22,5/15

12 DB Deadlifts 22,5/15

24 Double Unders


CF-SKILLS & GYMNASTICS


Kipping Technique

- T2B

- Pull Up/Muscle Up


"Muscle Up WOD"

5 RNDs of

1-3 Ring/Bar Muscle Ups

10 Box Jumps


"T2B WOD"

5 RNDs of

8 T2B

10 Box Jumps



DONNERSTAG 22.08.2019


CROSSFIT


STRENGTH

Weighted Box Step Ups

5 x 6/6

*8 strict T2B after each Set


WOD - 12' AMRAP

15 Wall Balls 10/6

12 DB-Snatches 22,5/15

9 T2B


STRENGTH CLUB


OH-Squat

6-6-5-5-4


Weighted Pull Ups

6-5-4-3-2-1


Weighted Dips

5-5-5-5-5



FREITAG 23.08.2019


CROSSFIT


STRENGTH

Deadlift

3-3-3-3-3-3-3

5 seated Box Jumps after each Set


WOD - "Jackie" for Time

1000m Row

50 Thrusters 20/15

30 Pull Ups


CF-ENDURANCE

48' EMOM

12/9cal Bike

10 D-Ball over Shoulder

12/9cal Ski

12 Box Jump overs

45sec. Single Unders

12/9cal Row

12 Burpees

12 T2B

12 Med Ball Thrusters 10/6

12 KB-American Swings 24/16

2' Rest



SAMSTAG 24.08.2019


TEAM WORKOUT


STRENGTH

5 Supersets of

5 Weighted Pull Ups

8 Weighted Push Ups


WOD - 3 RFT

800m Run

23 Back Squats 75% of BW

13 Deadlifts 150% of BW



SONNTAG 25.08.2019


FREE GYM!