Dominik Bubenicek

Kaplanstrasse 10

3430 Tulln an der Donau

office@crossfit3430.com

Mobil | 0676 93 49 409

Fax | 02742 27 409-9

  • Facebook CrossFit3430
  • Instagram - CrossFit3430

IMPRESSUM     /     DATENSCHUTZ

Crossfit_3430
Logo-272green.png

HAST DU FRAGEN? DANN KONTAKTIERE UNS GERNE!

lenni_logo_weiß (1).png

WORKOUT KW52

MONTAG 23.12.2019


CF-BASICS

Modul III - Press


CROSSFIT


STRENGTH

Single Arm DB-Sumo Deadlifts

4 x 8/8


STRENGTH B

Filly Lunges

3 x 6/6


WOD – 20-15-10-5 [cap 15‘]

D-Ball Squats 20/10

Pull Ups

*6 Strict HSPUs or 6 heavy seated DB-Strict Press betw. RNDs!


CF-ENDURANCE

WOD - 50‘ AMRAP

1000m Row/Ski

*every 500m:

3 Devil Press 20/15

6 Pull Ups

12 Sit Ups

24 Double Unders



DIENSTAG 24.12.2019


X-MAS WOD


MITTWOCH 25.12.2019


FREE GYM!



DONNERSTAG 26.12.2019


FREE GYM!



FREITAG 27.12.2019


CF-BASICS

Modul IV-Pull


CROSSFIT


STRENGTH

Bench Press

Find your 1RM


WOD – “Fran“ for Time

21-15-9

Thrusters 42,5/30

Pull Ups



SAMSTAG 28.12.2019


TEAM WORKOUT


STRENGTH A

Back Squat

6-6-6-6-6-6


STRENGTH B

Walking BB OH-Lunges

4 x 10m


WOD – for Time, in Teams of 2


Buy in: 2000m Row

Buddy A: Row

Buddy B: 30m Farmers Carry 25/15


100 Wall Balls 10/6

100 Box Jumps

100 Push Press 40/30

100 Pull Ups

100 Sit Ups


Buy out: 2000m Ski

Buddy A: Ski Erg

Buddy B: 20m Burpee Broad Jump



SONNTAG 29.12.2019


FREE GYM!