WORKOUT
OF THE DAY
19th März 2024
MOD3017
STRENGTH
Back Squat (10x3 every 2 Min.)
approx. 80% of 1 RM
WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 10 Minutes:
10/8 cal BIKE
10 Floor Press
10 T2B
L1: 38/25 kg
L2: 57/38 kg
L3: 84/57 kg
If class is packed, start in 2 Heats, 2nd Heat 1:30 after Heat 1.
Weightlifting
FOOTWORK DRILL SPLIT JERK (5x10 every 1:30)
This drill is done without a bar.
Footwork only.
Footwork only.
Tall Jerk (5x5 every 1:30 @ approx. 30% across.)
Holding the bar at hairline.
quickly drop into a receiving split.
Elbows in line!
quickly drop into a receiving split.
Elbows in line!
Behind The Neck Jerk (5x5 every 1:30, climbing)
Split Jerk (6x2 every 1:30)
Set 1 @ 50%
Set 2 @ 55%
Set 3 @ 60%
Set 4 @ 65%
Set 5,6 @ 70%
Clean and Jerk (1-1-1-1 climbing every 2 Min.)
4 attempts climbing.
This is not a max attempt!
Simply get 4 heavy and excellent reps.
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.
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CrossFit Salzburg
Rottfeld 9A
5020 Salzburg