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 KW43

MONTAG 21.10.2019


CF-BASICS

MODUL IV – PULL


CROSSFIT


WOD – OPEN WOD 20.2

20‘ AMRAP

4 DB Thrusters 22,5/15

6 T2B

24 Double Unders


Scaled: 20‘ AMRAP

4 DB Thrusters 10/7,5

6 Hanging Knee Raises

24 Single Unders


CF-ENDURANCE


WOD 20 RFT [cap 50‘]

3 Pull Ups

6 Push Ups

9 Air Squats

12/9cal Row/Ski



DIENSTAG 22.10.2019


WL-BASICS

MODUL V - WEIGHTLIFTING


CROSSFIT


STRENGTH

Deadlift

8-8-6-4-2-2-2


WOD – 12‘ E3MOM

250m Row/Ski

7 Hang Squat Cleans 60/40



MITTWOCH 23.10.2019


CF-BASICS

MODUL I – BASICS


CROSSFIT


STRENGTH

Bench Press

Find your 1RM


WOD – 10‘ AMRAP

10 DB-Lunges 17,5/12,5

8 T2B

6 Burpees


CF-SKILLS & GYMNASTICS


TOES TO BAR – Intensiv Coaching ;)



DONNERSTAG 24.10.2019


CF-BASICS

MODUL II – SQUAT


CROSSFIT


STRENGTH

10‘ EMOM

2 Bear Complex 50/30

WOD – “SLAY“ for Time [cap 10‘]

50 Wall Balls 10/6

Into 2 RNDs of

15 Burpees

20 Alternating Single Arm DB-Snatches 22,5/15


STRENGTH CLUB


STRENGTH A

Front Squats

7-7-7-7-7


STRENGTH B

Close Stance DB-Squats

4 x 15


FINISHER

3 RNDs

60‘‘ Wall Sit with D-Ball

Into AMRAP D-Ball Squats

*work with a heavy D-Ball ;)

*1' Rest betw. RNDs!



FREITAG 25.10.2019


CF-BASICS

MODUL III – PRESS


CROSSFIT


STRENGTH

10‘ EMOM

Even: 3-5 strict Ring MUs/C2Bs

Odd: 5-8 strict HSPUs

HAPPY BIRTHDAY ALEX

WOD in Teams of 2

54 cal Ski

54 Wall Balls 10/6

54 Push Press 50/40

54 Pull Ups

54 Sit Ups

270 Double Unders

54 Squat cleans 50/40

54 Burpees

54 Lunges

54 Box Jumps


CF-ENDURANCE


WOD A – Row

3 RNDs of

400m easy, 400m fast

4 RNDs of

200m easy, 200m fast

5 RNDs of

100m easy, 100m fast


5‘ Rest


WOD B – Ski

3 RNDs of

400m easy, 400m fast

4 RNDs of

200m easy, 200m fast

5 RNDs of

100m easy, 100m fast


[total cap 50‘]



SAMSTAG 26.10.2019


FREE GYM



SONNTAG 27.10.2019


FREE GYM