WORKOUT WOCHENPLAN
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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
Lifting weights
DL+ BP Combination (8 Rounds for reps)
Every 3:00, complete Deadlifts + Bench Press for the prescribed reps and load:
Set1: 5 @ 60%
Set2: 5 @ 70%
Set3: 3 @ 75%
Set4: 3 @ 80%
Set5: 3 @ 85%
Set6: 5 @ 75%
Set7: 5 @ 70%
Set8: 10 @ 65%
Score the total weight of each round
Accessory Strength - DefDL+Row (2 Rounds for reps)
Every 3 min for 5 rounds:
- 5x Deficit DL @ ca. 65%
- 8x Chest Supported Row (2x DBs)
Use a 15 kg Plate for deficit.
Keep the same weight across all rounds.
Scoring:
Weight 1 - Def. DL
Weight2 - 2x DB weight (2x15→ 30 kg)
Core Finisher - tba (Checkmark)
Samstag
MOD3160
SAVE THE DATE
Samstag 30.05.2026
“MURPH”
Samstag 30.05.2026
“MURPH”
BOOT CAMP
Sonntag
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