WORKOUT
OF THE DAY
23rd April 2024
MOD3047
STRENGTH
Push Jerk (5x3 @ 80-85%)
every 2 Min.
WOD
Quarterfinals 2024 WOD 2 (Time)
3 Rounds For Time:
50 Wallball Shots 20/14 lbs.
50 lat. Burpee Box Jump Over 60/50 cm
Time Cap: 20 Minutes
Scale WB weight as needed.
WEIGHTLIFTING
Muscle Snatch (5x5 every 1:30)
Starting @ 30-35-40-45-50%
add an OHS to your final rep.
Power Snatch (5-4-3-2-1 every 1:30)
50-55-60-65-70%
add an OHS to your final rep.
SNATCH COMPLEX (Weight)
SNATCH PULL TO KNEES HOLD 3 sec. than fluid into Squat Snatch Hold Catch 3 sec.+
1 Squat Snatch
1 Squat Snatch
Set 1,2 @ 70%
Set 3,4 @ 75%
Set 5 @ 80%
Set 6 @ 85%
Floating Snatch High Pulls (5x5 @ 80-85% every 2 Min.)
This variation starts 2 inch off the floor and only ever return to this position, keeping the tension throughout the working sets.
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