WORKOUT
OF THE DAY
17th März 2026
MOD3144
STRENGTH
Shoulder Press (every 2 Min)
1x8 @ 67%
2x6 @ 72%
3x4 @ 75%
WOD
Metcon (Time)
3 Rounds for time:
20 Pull Ups
10 KB Snatch r
15 weighted Box Step Over (w/ KB) 60/50
10 KB Snatch l
15 Box Jump Over 60/50
Time Cap: 18 Min.
L1: 12/8 kg
L2: 16/12 kg
L3: 24/16 kg
Weightlifting
Focus: Pull & Position
Paused Snatch Position Complex (Weight)
1 Snatch DL to knee cap (2s hold)
1 Snatch DL to pockets (2s hold)
1 Hang Muscle Snatch
1 OHS
5x @ 40-50% every 2 Min.
High-Hang Snatch (5x2 @ 60-65% every 1:30)
Squat Snatch
Low-Hang Snatch (6x2 @ 65-72% every 2 Min)
Squat Snatch
Squat Snatch (5x2 @ 75-80% every 2 Min)
Snatch Grip Deadlift (4x4 @ 105-115% every 2 Min.)
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
