WORKOUT
OF THE DAY
14th April 2026
MOD3169
SAVE THE DATE
Samstag 30.05.2026
“MURPH”
Samstag 30.05.2026
“MURPH”
STRENGTH
Push Press (every 1:45)
1x4 @ 85%
2x2 @ 90%
4x1 @ 95%
WOD
Metcon (Time)
For Time:
1000/800m ROW
80 DB S2OH (partition anyhow)
80 Deadlift
1000/800m ROW
Time Cap: 20 Minutes
L1: 1x 15/10 kg ; 43/30 kg
L2-3: 1x 22,5/15 kg ; 61/43 kg
Weightlifting
Warm-up
3 rounds @ empty bar:
5 Muscle Snatch
5 OHS
5 Snatch Grip Push Press
5 Snatch High Pull
3 Tall Snatch
Snatch Complex A (4 Rounds for reps)
4 sets @ 40-60%
1 Snatch Pull
1 Hang Squat Snatch
1 OHS (2 sec. pause in bottom position)
every 1:30
Snatch Complex B (4 Rounds for reps)
4 sets @ 55-70%
1 Hang Power Snatch
1 Squat Snatch
1 Snatch Balance
every 2 Minutes
Squat Snatch (every 1:30)
1 @ 60%
1 @ 70%
1 @ 75%
1 @ 80%
Squat Snatch (every 2 Min.)
6 x 1 @ 80-85%
BRING DEIN TRAINING AUF DAS NÄCHSTE LEVEL
Du hast es bis hierher geschafft. Der nächste Schritt besteht darin, dich für unser kostenloses Try-Out-Training anzumelden.
NEWS
FEEDBACK VON UNSEREN MITGLIEDERN
EAT MEAT AND VEGETABLES, NUTS AND SEEDS, SOME FRUIT, LITTLE STARCH AND NO SUGAR. PRACTICE AND TRAIN MAJOR LIFTS: DEADLIFT, CLEAN, SQUAT, PRESSES, CLEAN AND JERK, AND SNATCH. SIMILARLY, MASTER THE BASICS OF GYMNASTICS: PULL-UPS, DIPS, ROPE CLIMB, PUSH-UPS, SIT-UPS, PRESSES TO HANDSTAND, PIROUETTES, FLIPS, SPLITS, AND HOLDS. BIKE, RUN, SWIM, ROW, ETC. HARD AND FAST. FIVE OR SIX DAYS PER WEEK, MIX THESE ELEMENTS IN AS MANY COMBINATIONS AND PATTERNS AS CREATIVITY WILL ALLOW. ROUTINE IS THE ENEMY. KEEP WORKOUTS SHORT AND INTENSE. REGULARLY LEARN AND PLAY NEW SPORTS.
Besuche uns
CrossFit Salzburg
Rottfeld 9A
5020 Salzburg
