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 KW6

MONTAG 03.02.2020


CROSSFIT


STRENGTH

Backsquat

4-4-4-4-4


WOD - for Time "Fat Amy"

50 air squat

40 Sit ups

30 Lunges

20 KB Swings russian

10 Box Jumps

20 KB Swings russian

30 Lunges

40 Sit ups

50 air squat

- 10 Burpees in between


CF-INTERMEDIATE


STRENGTH

Backsquat

4-4-4-4-4


WOD - for Time

40-30-20-10

Sit Ups

Mixed Unders



DIENSTAG 04.02.2020

CROSSFIT


STRENGTH

Power Clean

3-3-3-3-3

Power Snatch

3-3-3-3-3


WOD – 10‘ AMRAP

7 Box Jumps

7 KB Swings 24/16

7 Slam Bballs



MITTWOCH 05.02.2020


CROSSFIT


STRENGTH

Deadlift

3-3-3-3-3-3


WOD – 5RFT

10 Hang Power Clean 50/30

7 Push Press 50/30

5 Toes to Bar


CF-INTERMEDIATE


STRENGTH

Deadlift

3-3-3-3-3-3


WOD - for Time

12 Burpees

12 KB Swings russian

12 Burpees

12 Box Jumps

12 Burpees

12 Lunges

12 Burpees

12 Sit Ups

12 Burpees



DONNERSTAG 06.02.2020


CROSSFIT


STRENGTH

Bench Press

7-7-7-7-7


WOD: 20‘ AMRAP

10 Wall Balls 10/6

10 Deadlift 80/60

10 Sit Ups


CF-INTERMEDIATE


STRENGTH

OH Squat

5-5-5-5-5


WOD – 20‘ EMOM

5 Ring Rows

5 Push Ups

10 Air Squats



FREITAG 07.02.2020


CROSSFIT

STRENGTH

OH Squat

5-5-5-5-5


WOD - "Chelsea"

EMOM 30

5 Pull Ups

10 Push Ups

15 Air Squats



SAMSTAG 08.02.2020


FUN DAY


STRENGTH

Frontsquat

6-6-6-6-6


WOD: for Time "Partner Partition any way"

200 Box Jumps

150 Wall Balls

100 G2OH 50/30

75 Burpees over the Partner

50 Pull Ups

25 DU "each Partner"



SONNTAG 09.02.2020


FREE GYM!