WORKOUT
OF THE DAY
7th April 2026
MOD3162
SAVE THE DATE
Samstag 30.05.2026
“MURPH”
Samstag 30.05.2026
“MURPH”
STRENGTH
Bench Press (5RM @ 85-85%)
warm up every 2 Min:
5 @ 40%
3 @ 50%
3 @ 60%
3 @ 70%
2 @ 80%
1 @ 90%
rest 3 Min, then hit your 5RM @ approx. 85-87%
WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 15 Minutes:
10 DB Floor Press
20 dbl. DB Front Squats
30 MB Sit Ups
L1: 14/8 lbs ; 2x 15/10 kg
L2: 20/14 lbs ; 2x 22,5/15 kg
L3: 20/14 lbs ; 2x 30/22,5 kg
Weightlifting
Warm-up
3 Rounds @ empty bar:
- 5 × Muscle Clean
- 5 × Front Squat (2 Sek Pause)
- 5 × Strict Press
- 5 × Push Press
- 3 × Tall Clean
Technique Complex (Weight)
1 Clean Pull
1 Hang Clean
1 Front Squat
1 Push Jerk
3 sets every 2 Min @ 50, 55, 60%
Clean and Jerk (Weight)
Every 1:45
1 @ 60%
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
Clean and Jerk (Weight)
10 Rounds, every 2 Min
1 C&J @ 85-88%
Finisher
Front Squat (4x3 @ 75-80% every 2 Min)
may use ricks.
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
