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 KW35

MONTAG 26.08.2019


CROSSFIT


STRENGTH

A: 3 Sets of

6/6 Single Leg KB-Deadlifts

*increase Weight


B: 3 Sets of

6/6 half kneeling KB-Shoulder Presses

*increase Weight


max. 1' Rest betw. Sets!


C: 10 RNDs of

2 Back Squats @95% of 1RM

max. 30sec. Rest betw Sets

*work in Teams of 2


WOD - for Time [cap 15']

50 Push Ups

500m Ski

50 Pull Ups

500m Row

50 Air Squats


CF-ENDURANCE


WOD - 30 RFT [cap 45min]

5 Push Ups

7 KB-Russian Swings

9 cal Row/Ski


DIENSTAG 27.08.2019


CROSSFIT


SKILL/STRENGTH

A: 5 Sets of

5 Snatch Balance

*increase Weight if possible


B: 5 Sets of

6 Hang power Snatches

*increase Weight if possible


WOD - 2 x 5' AMRAP

5 Ring Muscle Ups/C2B Pull Ups

2 Deadlifts 120/80

3min Rest betw. AMRAPS



MITTWOCH 28.08.2019


CROSSFIT


SKILL/STRENGTH

3 Complexes of

5/5 KB-Deadlifts (single Arm)

5/5 KB-Russian Swings (single Arm)

5/5 KB-Clean & Jerks (swinging)

*(5-5-5 left then 5-5-5 right)

*1' Rest betw RNDs


WOD - 8RFT [cap 16']

10 Burpees

5 Wall Balls 10/6


CF-SKILLS & GYMNASTICS


SKILL

Kipping Technique

- T2B

- Pull Ups

- Muscle Up Ring/Bar



DONNERSTAG 29.08.2019


CROSSFIT


STRENGTH

5 Sets of

Push Press

*work up to a heavy Set of 8


WOD - for Time [cap 15']

100 Deadlifts 80/65

*every time you break - 50 Double Unders


STRENGTH CLUB


STRENGTH A

Seated DB-Strict Press

5 x 8


STRENGTH B

Lateral DB-Raises

5 x 12


STRENGTH C

DB-Shrugs

5 x 15



FREITAG 30.08.2019


CROSSFIT


STRENGHT

Front Squat

8-8-8-8-8-8

2' Rest betw Sets


WOD - 12'EMOM

min 1) 12/9cal. Row

min 2) 15 C2B Pull Ups

min 3) 12/9cal Ski

min 4) 15 Push Press 45/30


CF-ENDURANCE


WOD A - 12' AMRAP

Run 300m

12 KB Swings

12 Pull Ups


WOD B - 12' AMRAP

Row 300m

12 Push Ups

24 Double Unders


WOD C - 12' AMRAP

Ski 300m

12 Box Jumps

12 Wall Balls 10/6


FINISHER

3 RNDs of

10 Strict T2B

10 Double Crunches

30sec. Star Plank right

30sec. Star Plank left



SAMSTAG 31.08.2019


SKILL/STRENGTH

5 Sets of

3 Deadlifts

2 Hang Power Cleans

1 Hang Squat Clean

*work up to a heavy Complex!


WOD - 30' AMRAP sync. in Teams of 5

250 Wall Balls

200 Deadlifts

150 Sit Ups

100 Box Jumps

50 Burpees



SONNTAG 01.09.2019


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