WORKOUT
OF THE DAY
22nd Oktober 2024
MOD3203
STRENGTH
Thruster (5-4-3-2-2-2-2 every 2 Min.)
start @ approx. 50% and work up to a heavy double.
WOD
Metcon (Time)
42-30-18
Wallballs
21-15-9
cal. ROW
XX T2B after each set.
Time Cap: 16 Minutes
L1: 14/8 lbs ; 7 T2B
L2: 20/14 lbs ; 10 T2B
L3: 20/14 lbs ; 15 T2B
Weightlifting
Snatch Balance (5-4-3-2-1 every 1:30)
Start with a light weight e.g. 30% and then increase in small steps.
3 Position Snatch (every 2 Min.)
all lifts are Power Snatch!
Pockets-Above Kneecap-Floor
50-55-60-65-70%
add an OHS to your final rep of each set.
Pockets-Above Kneecap-Floor
50-55-60-65-70%
add an OHS to your final rep of each set.
„HEAVY TIMED ISABEL" (Weight)
Every 30 sec. For 15 min.
1 Squat Snatch @ 80% (you choose the weight)
1 Squat Snatch @ 80% (you choose the weight)
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
