WORKOUT WOCHENPLAN
Montag
Kein WOD verfügbar
Dienstag
Kein WOD verfügbar
Mittwoch
MOD3151
ENGINE BUILDING
Metcon (3 Rounds for reps)
Every 9 Minutes x 3:
20 Wallballs
20 SDLHP
20 Pull Ups
20 Push Press
250/200m ROW
L1: 25/17 kg
L2: 35/25 kg
L3: 43/30 kg
If class is packed make up 2 heats, heat 2 starts 3:30 after heat 1.
Scale to 15/15/15/15 if needed.
Donnerstag
MOD3152
Weightlifting
Power Snatch Complex. (OTM x 8, build up to a heavy but excellent complex.)
1 Snatch Deadlift+
1 Snatch High Pull+
1 Power Snatch
1 Snatch High Pull+
1 Power Snatch
WOD
Metcon (Time)
25-20-15-10-5
Power Snatch
T2B
Burpees
Time Cap: 20 Minutes.
L1: 25/17 kg
L2: 35/25 kg
L3: 50/35 kg
Gymnastics
T2B (AMRAP - Rounds and Reps)
- Warm Up:
- Tabata Hollow Rocks + Superman Hold
- Technique:
- Kip Swing
- Hanging Knee Raises / Leg Raises
- T2B
- Strength:
- 8 rounds / 01:30 min
- 8-10 strict T2B / HKR
- 8-10 Bench Press
- Mobility
Freitag
MOD3153
GAMEDAY
yes its friday, but lets celebrate Prison Thrusday 🙂
PRISON THURSDAY
„PRISON THURSDAY"
5 Rounds OTM (35 MIN.)
-10 Bench Press ahap (60-70%)
-10 Strict Ring Rows feet on box.
-10 Barbell curls ahap
-10 Skull Crushers KB ahap.
-10 alt. DB Hammer curls ahap (10l+10r)
-Max Reps strict dips.
-Rest
5 Rounds OTM (35 MIN.)
-10 Bench Press ahap (60-70%)
-10 Strict Ring Rows feet on box.
-10 Barbell curls ahap
-10 Skull Crushers KB ahap.
-10 alt. DB Hammer curls ahap (10l+10r)
-Max Reps strict dips.
-Rest
Samstag
MOD3154
GAMEDAY
Sonntag
Kein WOD verfügbar
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CrossFit Salzburg
Rottfeld 9A
5020 Salzburg
