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 KW40

MONTAG 30.09.2019


CROSSFIT


STRENGTH

4 Supersets

8 DB-Bench Press

12 Bent over Flyes


WOD – for Time

2-4-6-8-10-12-14-16-18-20

Push Press

1-2-3-4-5-6-7-8-9-10

Strict Pull Ups


CF-ENDURANCE


WOD A – 2000m Row


WOD B – 2000m Ski


WOD C – 15‘ AMRAP

30 Single Unders

15 G2OH 15/10

15 Sit Ups



DIENSTAG 01.10.2019


CROSSFIT


STRENGTH

OH-Squats

12-12-12-12-12


WOD – for Time 21-15-9

T2B

DB-Thrusters

*E2MOM 3 Deadlifts 120/90 (start with DL´s)



MITTWOCH 02.10.2019


CROSSFIT


STRENGTH A

Strict Press

5-5-5-5-5


STRENGTH B

DB-Pull Overs

12-12-12-12


STRENGTH C

Biceps Curls

3 x AMRAP


WOD – for Time

50-40-30-20-10

Double Unders

Sit Ups


CF-SKILLS & GYMNASTICS


- OH-Squat

- Snatch



DONNERSTAG 03.10.2019


19:00 YOGA


CROSSFIT


STRENGTH

Deadlift

6-6-6-6-6


WOD A - 8‘ AMRAP

6 Devil Press 20/15

9 DB-Squats 20/15

12/9cal. Ski


WOD B – 8‘ AMRAP

6 Push Press

9 T2B

12/9cal Row


STRENGHT CLUB


STRENGTH A

Front Rack Lunges

4 x 6/6


STRENGTH B

Calf Raises

3 x AMRAP


STRENGTH C

Close Stance DB-Squats

3 x 20



FREITAG 04.10.2019


CROSSFIT


STRENGTH

10‘ E2MOM

12 Front Squats @70%


WOD – for Time

500m Row

50 Wall Balls

40 Pull Ups

30 Burpees

20 Box Jumps

10 Push Ups

500m Ski


CF-ENDURANCE


WOD A 20‘ AMRAP

250m Ski

50 Single Unders

25 Air Squats


WOD B 20‘ AMRAP

250m Row

50 Single Unders

25 Ring Rows



SAMSTAG 05.10.2019


STRENGTH

Bent over Rows

12-12-12-12


WOD A – 8‘ AMRAP in Teams

1 Member rows for Cal.

Rest of Members -> 1 RND of AMRAP

6 Box Jump overs

9 Deadlifts 70/55


WOD B – 8‘ AMRAP

1 Member skis for Cal.

Rest of Members -> 1 RND of AMRAP

6 Burpees over the Bar

9 Push Press 40/30


WOD C – 8‘ AMRAP

1 Member bikes for cal.

Rest of Members -> 1 RND of AMRAP

6 T2B

9 Wall Balls 10/6



SONNTAG 06.10.2019


FREE TRAINING