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 KW37

MONTAG 09.09.2019


CROSSFIT


STRENGTH

BB-Hip Thrusts

12-12-12-12-12


WOD - for Time

75 Double Unders

75 Back Squats 45/35

75 Ab Mat Sit Ups

75 Double Unders

75 Burpees

75 Push Press 45/35

75 Double Unders


CF-ENDURANCE


WOD - 6 RNDs of

start with 1' AMRAP*

then Row for Cal. until 03:00

Ski for Cal. until 05:00

3' Rest


*RND 1 - AMRAP Air Squats

*RND 2 - AMRAP Burpees

*RND 3 - AMRAP Russian Swings

*RND 4 - AMRAP Box Jumps

*RND 5 - AMRAP Double Unders

*RND 6 - AMRAP Wall Balls



DIENSTAG 10.09.2019


CROSSFIT


SKILL

Squat Clean


WOD - 20' E4MOM

30 Double Unders

12 Squat Cleans 70/50

9 Shoulder to OH 70/50



MITTWOCH 11.09.2019


CROSSFIT


STRENGTH

BB-Shrugs

15-15-15-15


STRENGTH B

Weighted Dips

8-8-8-8


WOD - 3 x 3' AMRAP

3 Deadlifts 120/80

6 T2B

9 Push Ups

2' Rest betw. AMRAPs


CF-SKILLS & GYMNASTICS


SKILL

Squat & Press



DONNERSTAG 12.09.2019

19:00 - YOGA!


CROSSFIT


STRENGTH

15' E3MOM

3 Push Press

*work Up to your 3RM!


WOD - "Cindy" 20' AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats


STRENGTH CLUB


STRENGTH A

BB-Rows

4 x 8-12


STRENGTH B

Weighted Dips with Legs on Bench or Box

4 x 12


STRENGTH C

DB-Pull Overs

4 x 8



FREITAG 13.09.2019


CROSSFIT


STRENGHT

5 Supersets of

8 Bench Press

8/8 DB-Rows

*use a Bench or a Box for the Rows

120'' Rest betw. Sets


WOD - for Time

50 Wall Balls

50 KB-American Swings

50 Sit Ups

50 Devil Press 17,5/12,5

50 Double Unders


CF-ENDURANCE


WOD - "Filthy Fifty"

50 Box Jumps

50 Jumping Pull Ups

50 KB-Swings 24/16

50 Walking Lunges

50 K2E

50 Push Press 20/15

50 Back Extensions

50 Wall Balls

50 Burpees

50 Double Unders



SAMSTAG 14.09.2019


TEAM WORKOUT


STRENGTH

Back Squats

5-5-5-5-5


WOD - in Teams of 2

Buy in: 2K Row

Buddy A 200m Row

Buddy B KB-OH Hold 20/12

100 Air Squats

80 Box Jumps

60 DB-Push Press 20/15

40 T2B

20 Burpees

*I go you go

Cash out: 2K Ski

Buddy A 200m Ski

Buddy B planks



SONNTAG 15.09.2019

FREE GYM