WORKOUT
OF THE DAY
9th April 2026
MOD3164
SAVE THE DATE
Samstag 30.05.2026
“MURPH”
Samstag 30.05.2026
“MURPH”
Weightlifting
Power Snatch (5-4-3-2-1 every 2 Min)
work up to a heavy PS.
WOD
Metcon (Time)
For Time:
2 Rounds of:
10 Snatches w1
12 Push Ups
then, 2 rounds of
10 Snatches w2
12 Push Ups
Time Cap: 15 Minutes
L1: 70% ; 50%
L2: 52/35 kg ; 35/25 kg
L3: 80/56 kg ; 52/35 kg
Gymnastics
PU / C2B / BMU / RMU (AMRAP - Rounds and Reps)
Gymnastics for all fitness levels!
Warm Up:
Lat Pull Down
Superman Hold
Technik:
Kip Swing
Lat Pulls
Kipping Pullups / Butterfly / C2B / BMU / RMU
Strength:
8 rounds every 1:30 min
8-10 Strict PU / Inverted Ring Rows
8-10 Bench Press (50-60%)
Mobility
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
