WORKOUT WOCHENPLAN
Montag
Kein WOD verfügbar
Dienstag
Kein WOD verfügbar
Mittwoch
Kein WOD verfügbar
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
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.
Besuche uns
CrossFit Salzburg
Rottfeld 9A
5020 Salzburg
