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 KW9

MONTAG 24.01.2020


CROSSFIT


WOD A - ALAP E2MOM [max. 20']

min 1-2: 150m Row + 2 KB-Push Press

min 2-4: 150m Row + 4 KB-Push Press

min 4-6: 150m Row + 6 KB Push Press

*add 2 KB Push Press every RND!

*Women:120m


3‘ Rest


WOD B - ALAP E2MOM [max 20']

min 1-2: 150m Ski + 2 Goblet Squats

min 2-4: 150m Ski + 4 Goblet Squats

min 4-6: 150m Ski + 6 Goblet Squats

*add 2 Burpees every RND!

*Women: 120m


CF-INTERMEDIATE


WOD - for Time "Hefty Hetti"

Buy in: 630m Ski

into: 6 RNDs of

3 Pull Ups or Inverted Rows

6 Push Ups

18 Air Squats


3' Rest


Into 6 RNDs of

3 Burpees

6 Wall Balls

18 Sit Ups

Buy out: 630m Row


Happy Birthday Hetti! :)



DIENSTAG 25.02.2020


CROSSFIT


STRENGTH

Chin Ups

5-5-5-5-5


WOD - for Time in Teams of 2 [cap 30']

Buy in: 2000m Row

*change every 250m

into 4 RNDs of

20 Wall Balls 6/4

20 Deadlifts 50/30

20 Burpees over your Partner - NOT on your Partner ;)

(Split 50/50 - I go you go)

Buy out: 2000m Ski

*change every 250m



MITTWOCH 26.02.2020


CROSSFIT


STRENGTH

15' E3MOM

15 Back Squats


WOD - Team Competition

AFAP in Teams of 2

Row a 5K

*change every 250m

*hold a Wall Sit while your Partner completes 250m!

[cap 25']


CF-INTERMEDIATE


STRENGTH

12' E3MOM

10-12 Back Squats


WOD A - in Teams of 2

Row a 2K

*change every 250m

*hold a Wall Sit while your Partner completes 250m!


3' Rest


WOD B - in Teams of 2

Ski a 2K

*change every 250m

*Plank while your Partner completes 250m!

[Total cap 25']



DONNERSTAG 27.02.2020


STRENGTH

Press Complex

12' E2MOM

5 Strict Press

3 Push Press

2 Push Jerks


WOD - "Cindy" 20' AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats


CF-INTERMEDIATE


STRENGTH

Press Complex

12' E2MOM

5 Strict Press

3 Push Press


WOD - 15' AMRAP

3 Pull Ups

6 Push Ups

9 Air Squats



FREITAG 28.02.2020


CROSSFIT


STRENGTH A

Deadlift TABATA


5' Rest


STRENGTH B

BB-Split Squat TABATA

*change Leg every RND!


WOD - 30' AMRAP in Teams of 2

Ski as far as possible

*one Buddy works on Distance while the other Buddy has to complete one RND of:

12 Thrusters 20/15

9 T2B

6 Box Jumps



SAMSTAG 29.02.2020


FUN DAY


STRENGTH

Front Squat

7-7-7-7-7

*10-15 Goblet Cyclist Squats after each Set


3' Rest


WOD - "Schmalls" for Time


Run 800 meters

Then two rounds of:

50 Burpees

40 Pull-ups

30 One-legged squats

20 Kettlebell swings 24/16

10 Handstand push-ups

Then,

Run 800 meters

*Scaled Version available!


SONNTAG 01.03.2020


Free Gym!