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 KW5

MONTAG 27.01.2020


CROSSFIT


STRENGTH

12‘ EMOM

even: 5-8 strict HSPUs

odd: 8-10 strict T2B/K2E


WOD – 2RFT

40m Walking Lunges

20m Handstand Walk

20cal Row

20 Push Press 45/30

20cal Ski


CF-ENDURANCE


WOD A – Buy in: 50 Thrusters 20/15 [cap 20']

5 RNDs of

10cal row

5 Burpee Box Jumos

7 Pull Ups

9 Sit Ups


5‘ Rest!


WOD B – Buy in: 50 Deadlifts 45/30 [cap 20']

5 RNDs of

10cal Ski

5 T2B

7 Push Ups

9 Wall Balls



DIENSTAG 28.01.2020


CROSSFIT


STRENGTH

AMRAP of 12 Back Squats

*Start with an empty BB and increase Weight every RND!

*WOD is over if you can’t do 12 Reps anymore!


2‘ Rest betw. RNDs


WOD – 5RFT

3 HP-Snatches 30/25

5 OH Squats 30/25

15 Sit Ups



MITTWOCH 29.01.2020


CROSSFIT


SKILL

Power Clean


STRENGTH

12‘ EMOM

even: 6 Power Cleans 60/40

odd: 6 Front Squats


WOD – 10 RFT

18 Double Unders

6 Dips

6 T2B/K2E

6 alt. Pistols or 12 Jump Squats


CF-SKILLS

Double Under

KB-Work

- Turkish Get Up

- KB-Clean

- KB-Snatch



DONNERSTAG 30.01.2020


CROSSFIT


STRENGTH

AMRAP of: 8 DB-Bench Press

*Start with a ligth Weight and increase Weight every RND!

*WOD is over if you can’t do 8 Reps anymore!

Rest 2‘ betw. RNDs


STRENGTH B

Chainsaw Rows

4 x 6/6


WOD – 14‘ AMRAP

12 Devil Press 17,5/12,5

12 alt. DB-Snatches 17,5/12,5

24 Double Unders


CF-INTERMEDIATE


STRENGTH A

Single Leg Deadlifts

5 x 4/4


STRENGTH B

DB-Suitcase Walking Lunges

4 x 10m


WOD A – for Time 2000m Row

E2MOM – 4 Burpees over the Rower


3‘ Rest


WOD B – 2000m Ski

E2OM 8 Jump Squats



FREITAG 31.01.2020


CROSSFIT


STRENGTH

Deadlift

6-6-6

3-3-3

1-1-1


WOD – for Time

150 Box Step Ups

Men use a 24‘‘ Box & 2 x 10kg DBs

Women use a 20‘‘ Box & 2 x 5kg DBs


CF-ENDURANCE


WOD A – for Time [cap 20‘]

3000m Row

E2MOM 10 Thrusters 20/15


5‘ Rest


WOD B – for Time [cap 20‘]

3000m Ski

E2MOM 10 T2B



SAMSTAG 01.02.2020


TEAM WORKOUT


STRENGTH A

Front Squat

7-7-7-7-7


STRENGTH B

Bent over Row

8-8-8-8


WOD – in Teams of 2

Buy in: 100 Push Press 20/15

“BARBARA“ 5 RNDs of

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

Buy out: 200m DB-Farmers Carry 2 x 35/25

*Split 50/50 – I go you go!



SONNTAG 02.02.2020


FREE GYM!