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 KW50

MONTAG 09.12.2019


CF-BASICS

MODUL III - PRESS


STRENGTH

5 Supersets of

8/8 Deficit Back Rack Lunges

8/8 Single Leg Deadlifts


WOD 14' AMRAP

3 Devil Press 20/15

6 Deadlifts 100/80

12 Pull Ups

24 Double Unders


CF-ENDURANCE


WOD A - for Time

Row 4K

*every 800m (5 RNDs)

20 Double Unders

7 Devil Press 20/15

7 Pull Ups


WOD B - for Time

Ski 4K

*every 800m (5 RNDs)

20 Double Unders

7 Box Jumps

7 T2B



DIENSTAG 10.12.2019


CF-BASICS

MODUL V - WEIGHTLIFTING


CROSSFIT


STRENGTH A

Bench Press

5-5-5-5-5


STRENGTH B

Reverse DB Flys

12-12-12-12


WOD - 5RFT

10 KB-American Swings 24/16

10 Burpees



MITTWOCH 11.12.2019


CF-BASICS

MODUL IV - PULL


CROSSFIT


STRENGTH A

Back Squat

12-12-12-12-12


STRENGTH B

Close Stance DB-Squats

15-15-15-15


WOD - 10RFT

3 Front Squats 60/40

3 Burpees over the Bar

6 T2B


CF-SKILLS & GYMNASTICS


- Double Under

- Handstand- Hold, Walk, Push Up

- Rope Climb



DONNERSTAG 12.12.2019


CF-BASICS

MODUL I - BASICS


STRENGTH A

Strict Press

5-5-5-5-5


WOD - 8 RFT - in Teams of 2 [cap 35']

7 DB-Thrusters 20/15

7 C2B Pull Ups

15/10cal. Row/Ski

*Partner A does 1 RND while Partner B rests!


CF-INTERMEDIATE


STRENGTH

Strict Press

5-5-5-5-5


STRENGTH B

Weighted eccentric Push Ups

5-5-5-5-5


WOD - 7' AMRAP

7 KB-AMERICAN Swings 16/8-12

7 DB-Box Step Ups

14 Sit Ups



FREITAG 13.12.2019


CF-BASICS

MODUL II - SQUAT


STRENGTH/SKILL Clean & Jerk

2-2-2-2-2-2


STRENGTH B

12' E2MOM

6 Dips

6 Strict Pull Ups

*weighted if possible!


WOD 20' EMOM

min 1) 12/10 Cal. Row

min 2) 10-15 GHD-Sit Ups

min 3) 12/10 Cal. Ski

min 4) 30'' Battling Ropes

min 5) 15 BB-Curls


CF-ENDURANCE


WOD - 45' E3MOM

3 Thrusters 35/20

6 Burpees over the Bar

12/10 cal. Row/Ski



SAMSTAG 14.12.2019


CROSSFIT


STRENGTH

5 Supersets of

8-12 BB-Prone Row

AMRAP Push Ups


WOD A - 5RFT

7 Thrusters

1 Rope Climb (legless if possible)


5' REST


WOD B - 3RFT

21 Box Jumps

15 K2E

9m Handstand Walk


5' REST


WOD C - for Time

80 Wall Balls

800m Run



SONNTAG 15.12.2019


FREE GYM!