WORKOUT WOCHENPLAN
Montag
MOD3155
SAVE THE DATE
Samstag 30.05.2026
“MURPH”
Samstag 30.05.2026
“MURPH”
CORE STRENGTH
40 sec ON 20 sec OFF x 8
- KB OH+FR carry
- Hollow Hold
CONDITIONING
MAIN260321 (Time)
2 Rounds for Time:
15 Shuttle Runs
35 T2B
15 Shuttle Runs
25 strict Pull Ups
Time Cap: 20 Min.
1 Shuttle Run = 7,5m back & forth
Gymnastics scaling Options:
25 T2B & 15 sPU
or banded PU or Ring Rows
T2B: HKR
Dienstag
MOD3156
SAVE THE DATE
Samstag 30.05.2026
“MURPH”
Samstag 30.05.2026
“MURPH”
STRENGTH
Overhead Squat (every 2 Min.)
3x4 @ 75%
2x6 @ 70%
1x8 @ 67%
WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 10 Minutes:
10 OHS
5 C2B
L1: 20/15 kg
L2: 35/25 kg
L3: 50/35 kg
Weightlifting
Focus: Positioning, confidence in building up weight.
Warm-up
3 rounds light weight (20%)
5 x Muscle Snatch
5 x behind the neck Snatch Grip Strict Press
5 x OHS
5 x sots press
Snatch Pull OHS Complex (Weight)
5 Sets @ 40-60%
1x Snatch Pull
1 Hang Power Snatch
1 OHS
1 Snatch Balance
Every 2 Min.
Power Snatch (every 1:30)
3 @ 60%
3 @ 65%
3 @ 70%
3 @ 75%
3 @ 80%
Squat Snatch (every 2 Min hold catch position for 3 sec.)
2x @ 65%
2x @ 70%
1x @ 75%
Squat Snatch (every 2 Min)
1x @ 80%
1x @ 85%
1x @ 88-90%
Mittwoch
MOD3157
SAVE THE DATE
Samstag 30.05.2026
“MURPH”
Samstag 30.05.2026
“MURPH”
ENGINE BUILDING
Metcon (AMRAP - Rounds and Reps)
In Teams of 2 AMRAP 30 Minutes:
1000/800m ROW
50 Burpee over Rower
50 alt. DB Snatch
10 Wallwalks
L1: 15/10 kg
L2: 22,5/15 kg
L3: 30/22,5 kg
Donnerstag
MOD3158
SAVE THE DATE
Samstag 30.05.2026
“MURPH”
Samstag 30.05.2026
“MURPH”
Weightlifting
Split Jerk (Waiveloading OTM)
Min 1 @ 70%
Min 2 @ 75%
Min 3 @ 80%
Min 4 Rest
Min 5 @ 75%
Min 6 @ 80%
Min 7 @ 85%
Min 8 Rest
Min 9 @ 80%
Min 10 @ 85%
Min 11 @ 90%
use ricks.
WOD
Main260310 (12 Rounds for reps)
4 Rounds for reps:
40 sec of DB Push Press
20 sec Rest
40 sec of DB DL
20 sec Rest
40 sec of Double Unders
20 sec Rest
L1: 2x 15/10 kg
L2-3: 2x 22,5/15 kg
Gymnastics
HSPU / Wallwalks (AMRAP - Rounds and Reps)
WARMUP:
500/450 m Row
4 x 10 Züge max distance
TECHNIK:
10 Scapula PU
6 Scapula PU on plate li/re
10 Shoulder Taps li/re
5 Wallwalks
5 Aufschwünge + neg. HSPU
4-8 Kipping HSPU
STRENGTH: DB Strict Press + Row
EMOMx8
6 Double DB Strict Press / Strict HSPU
(-Tempo 4-0-2-0-)
12/10 cal Row
MOBILITY
Freitag
MOD3159
SAVE THE DATE
Samstag 30.05.2026
“MURPH”
Samstag 30.05.2026
“MURPH”
GAMEDAY
LIFT OFF.
Push Press (12 Min to establish a heavy PP )
BB is taken from the floor.
WOD
Danny (AMRAP - Rounds and Reps)
AMRAP in 20 minutes
30 Box Jumps (24/20 in)
20 Push Presses (115/75 lb)
30 Pull-Ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
https://www.crossfit.com/workout/2009/04/16#/comments
30 Box Jumps (24/20 in)
20 Push Presses (115/75 lb)
30 Pull-Ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
https://www.crossfit.com/workout/2009/04/16#/comments
Samstag
MOD3160
SAVE THE DATE
Samstag 30.05.2026
“MURPH”
Samstag 30.05.2026
“MURPH”
BOOT CAMP
Sonntag
Kein WOD verfügbar
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